BLK LBL Fitness Club – FITNESS / PERFORMANCE Rope Climbs (Checkmark) Gymnastics: Rope Climbs Strength Option: 8 minute EMOM Level 1: Odd Minute: 6-8 Strict Hanging Knee Raises [on Rig] Even Minute: 10-12 Heel Assist Rope Pull Ups Level 2: Odd Minute: 6-8 Strict Knees to Elbow Even Minute: 4-5 Rope Pull to Stand Level...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Dignan (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 10 Hang Power Snatch (75/55) 10 Burpee over Bar 10 V-Ups 10 Wall Ball (20/14) (Scale) 10:00 AMRAP 10 Dumbbell Hang Snatch (light) 5 Up Downs 10 Sit Ups 10 Wall Ball Thrusters (light) Target number of Rounds:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 5: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 1×2 (Weight) Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @80% (Every 1:30) Clean Grip Deadlift Clean Grip Deadlift 3×3 Record your weight here Deputy Kovacs (Time) (RX’d) For Time: 250/200m Row 150ft Single Dumbbell Walking Lunge (50/35) 250/200m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Zissou (Time) (RX’d) Teams of 2 3 sets (each/1:1) 50/40 Calorie Air Bike (Scale) Teams of 2 3 sets (each/1:1) 30/24 Calorie Air Bike Target time: Sub 3:30 for all 3 sets Time cap: 4:00 Accessory (Checkmark) 3-4 sets: 12 Standing Landmine Twists @ Moderate weight –...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Zissou (Time) (RX’d) Teams of 2 3 sets (each/1:1) 50/40 Calorie Air Bike (Scale) Teams of 2 3 sets (each/1:1) 30/24 Calorie Air Bike Target time: Sub 3:30 for all 3 sets Time cap: 4:00 Accessory (Checkmark) 3-4 sets: 12 Standing Landmine Twists @ Moderate weight –...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 5: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Cheap Trick (8 Rounds for time) (RX’d) Every 3:00 (8 sets) 25/20 Calorie Air Bike Target Time each set: 1:20-1-1:40 Time cap each set: 2:00 Workout Option 2 Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 12 Sec....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Creedence Clearwater Revival (AMRAP – Rounds and Reps) (RX’d) Teams of 2 5 Rounds (30 minutes) Partner 1: 3:00 AMRAP 30 Double Unders 10 Toes to Bar Partner 2: max distance Row Then Switch Both partners work at the same time and switch every 3 minutes, resuming...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 4: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During...Read More