BLK LBL Fitness Club – FITNESS / PERFORMANCE Fool’s Gold (3 Rounds for reps) (RX’d) Teams of 2 3 sets: 8:00 AMRAP 8x50ft Shuttle Runs (4 each/1:1) 16 Power Snatches (95/65) (split) 8 Synchro Toes to Bar -rest 3:00 between sets- (Scale) Teams of 2 3 sets: 8:00 AMRAP 6x50ft Shuttle Runs (4 each/1:1) 12...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 8: 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 Failure to Launch (Time) (RX’d) 30 Shoulder...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Alright, Alright, Alright (AMRAP – Rounds and Reps) (RX’d) 18:00 AMRAP 500/450m Row 25 Abmat Sit Ups 250/225m Row 25 V-Ups (Scale) 18:00 AMRAP 300/250m Row 15 Sit Ups 150/125m Row 15 Crunches Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 2.5 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Snatch + Overhead Squat Every 1:00 (10:00) 1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM -into- 3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM) Snatch Grip Deadlift 3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM) The Wedding Planner (AMRAP – Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE McConaughey (Time) (RX’d) Teams of 2 300/240 Calorie Air Bike -split as needed- (Scale) Teams of 2 200/160 Calorie Air Bike -split as needed- Target time: Sub 17:00 Time cap: 25:00 Accessory (Time) Accumulate 4 minutes of a plank hold (elbows) -rest as needed between breaks- *...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 8: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Dazed and Confused (AMRAP – Rounds and Reps) (RX’d) 20:00 AMRAP 200m Run 10 Pull Ups 20 Push Ups 30 Air Squats (Scale) 20:00 AMRAP 200m Run 10 Ring Rows...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Texas Ranger Bobby (Time) (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- Target time: 9:00-11:00 Time cap: 15:00 Workout Option 2 Recovery Workout (Checkmark) 40-45 Air Bike @Zone 2 Pace First 30 minutes are 12 Sec. Sprint followed by 48...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE “Shake and Bake!” (Time) (RX’d) TEAMS OF 2 50 Synchro V-Ups -into- 5 Rounds Partner 1: 300/250m Row Partner 2: 50ft Dumbbell Walking Lunge (2×50/35) *Switch when both are completed -into- 50 Synchro V-Ups (Scale) TEAMS OF 2 30 Synchro Sit Ups -into- 5 Rounds Partner 1:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE “If you ain’t first, you’re last.” (Time) (RX’d) For Time: 15 Clean and Jerks (155/105) 90 Wall Balls (20/14) 15 Clean and Jerks (155/105) (Scale) For Time: 15 Dumbbell Clean and Jerks (light) 50 Wall Balls Thrusters (light) 15 Dumbbell Clean and Jerks (light) Target time: 9:00-11:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 7: 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