BLK LBL Fitness Club – FITNESS / PERFORMANCE Manark (Time) (RX’d) 5x50ft Shuttle Runs 10 Box Jump Overs (30/24) 20 Kettlebell Swings (53/35) 6x50ft Shuttle Runs 12 Box Jump Overs (30/24) 24 Kettlebell Swings (53/35) 7x50ft Shuttle Runs 14 Box Jump Overs (30/24) 28 Kettlebell Swings (53/35) 8x50ft Shuttle Runs 16 Box Jump Overs (30/24)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below Dee Dee (5 Rounds for reps) (RX’d) 2:00 AMRAP (5 sets) 12/10 Calorie Air Bike 10 Front Squats (115/85) Max Bar Facing Burpees -rest 2:00 between sets- (Scale) 2:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Dexter (Time) (RX’d) 10 Rounds 35 Double Unders 7 Toes to Bar 2 Wall Walks (Scale) 10 Rounds 30 Single Unders 5 Hanging Knee Raises 2 Inchworms Target time: 12-14:00 Time cap: 20:00 Gymnastics: Ring Dips (Checkmark) Strength Option: 6 rounds alternating between each skill: 30 seconds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Numbuh Six (Time) (RX’d) For Time: 100 Hang Power Cleans (135/95) Every time you drop the bar, you must rest 30-seconds before starting again. Target time: 9-11 minutes Time cap: 15 minutes Workout Option 2 Recovery Workout (Checkmark) 40-45 Echoe Bike @Zone 2 Pace...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Numbuh Five (Time) (RX’d) Teams of 2 2000/1750m Row -into- 4 rounds 100ft Front Walking Lunge (95/65) 40 Box Jump Overs (24/20) -into- 2000/1750m Row (Scale) Teams of 2 1500/1200m Row -into- 4 rounds 100ft Dumbbell Front Walking Lunge (light) 40 Box Step Ups (20) -into- 1500/1200m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Numbuh Four (Time) (RX’d) 10 Squat Snatch (155/105) 10x50ft Shuttle Runs 30 GHDs 10 Squat Snatch (155/105) 30 GHDs 10x50ft Shuttle Runs 10 Squat Snatch (155/105) (Scale) 12 Dumbbell Snatch (light) 8x50ft Shuttle Runs 24 Sit Ups 12 Dumbbell Snatch (light) 24 Sit Ups 8x50ft Shuttle Runs...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 1: Max Rep Bench Press @50-60% of 1RM (based on the chart below) -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Knightbrace (2 Rounds for reps) (RX’d) 5 Rounds 1:00 Max...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Numbuh Three (Distance) Tabata Row (20 rounds) 20-seconds Max Distance Row 10-second Rest Target Total Meters: Men: 1900+ Meters Women: 1600+ Meters BLFC Mini-Pump – Leg Day (Checkmark) 3 Rounds 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality -rest 30 seconds- 10 Hamstring...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Hang Squat Clean + Push Jerk Every 1:00 (10:00) 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean After the 10 minutes are complete, add weight and finish with: 3×3 Clean Grip Deadlifts @80-90% of 1RM Clean...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below Nigel Uno (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 12 Toes to Bar 16 Burpee Box Jump Overs (24/20) 12 Toes to Bar (Scale) Every 4:00 (4 sets)...Read More