BLK LBL Fitness Club – FITNESS / PERFORMANCE The Ranch (Weight) (RX’d) Every 2:00 (16:00) 12/10 Calorie Bike 6 Hang Power Cleans + 4 Push Jerks (50-60%) (Scale) Every 2:00 (16:00) 6/5 Calorie Bike 6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light) Target time each set: 1:10 -1:30 Time cap each set:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 2 sets 1 Front Squat @93% + 3 Box Jumps (moderate-high) -Complete 1 set every 1:30-2:00- Box Jumps by Height (Distance) 2 sets 3 Box Jumps The OPEN (Time) (RX’d) 200 Double Unders 75 Air Squats 50 GHDs (Or V-Ups) 75 Air Squats 200 Double...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk/Hold (Checkmark) EMOM 10 Level 1: Even minute: 30 seconds of wall walks to a height of comfort level Odd Minute: Double KB Overhead Static Hold [light weight] Level 2: Even minute: 30 seconds of wall walks with OPEN standards [hands on the line] Odd...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 2 sets 1 Deadlift @95% + 4 Bounding Jumps -complete 1 set every 1:30-2:00- Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. 2 sets of 4 bounding jumps. Record furthest set. (Distance is the total distance of the 4 jumps together) The...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch + Snatch Balance 4 sets 1 Snatch + 1 Snatch Balance (@75-80%) -complete a set every 1:30-2:00- The Unknown (3 Rounds for time) (RX’d) 21-15-9 Calorie Ski (OR Row) (Female Calories: 16-12-7) Toes to Bar -@8:00- 21-15-9 Calorie Ski (OR Row) (Female Calories: 16-12-7) Overhead Squats...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Scaramanga (Time) (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar (Scale) 5 Rounds 10 Up Down to Bar 15 Hanging Knee Raises Target TIme: 10:00-12:00 Time Cap: 14:00 Workout Option...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE ACID Athletics Challenge (Time) Fastes Time Wins! 50/40 Calorie Row 50 Wall Balls (20/14) 34/27 Cal Air Bike 10:00 Time Cap Mr. Big (Time) (RX’d) TEAMS OF 2 100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16) 100-80-60-40-20m Sled Push (3×45/2×45) (Or Back Rack Walking Lunge (95/65)) (Repeat from Aug 26th,...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 4 sets 1 Clean + 1 Push Jerk @80% -complete 1 set every 2:00- GoldenEye (Time) (RX’d) 5 Rounds 15/12 Calorie Air Bike 10 Chest to Bar Pull Ups -into- 15 Power Cleans (185/125) (Scale) 5 Rounds 10/8 Calorie Air Bike 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 6 sets 3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height) -complete 1 set every 1:30-2:00- Seated Box Jump (Distance) 4 sets of 5 Seated Box Jumps (moderate-high height). Record max height. Zorin (Time) (RX’d) For Time 1:00 AMRAP 8 Bench Press (155/95)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push Ups (Checkmark) Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds) Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold Level 2: 5-7 kipping handstand push ups...Read More