BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Full Metal Jacket (Checkmark) (RX’d) Every 1:00 (16:00) Minute 1: 12/10 calorie Row Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side) Minute 3: 5-8 Strict Toes to Bar Target time each station: 30-40 seconds Time cap each station: 45 seconds Workout Option 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Valor (Time) (RX’d) TEAMS OF 2 100/80 Calorie Air Bike * Partner must hold a Handstand while other partner bikes -into- 50 Power Cleans (155/105) (split as needed) -into- 100/80 Calorie Air Bike Partner must hold Barbell Front Rack (155/105) while other partner Bikes (Scaled) TEAMS OF...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Forrest (2 Rounds for time) (RX’d) 2 Sets: 300/250m Row 15 Front Squats (95/65) 75 Double Unders 15 Shoulder to Overhead (95/65) 75 Double Unders 15 Thrusters (95/65) 300/250m Row -rest 5:00 between sets- (Scaled) 2 Sets: 200/175m Row 10 Dumbbell Front Squats (light) 50 Single Unders...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 9: 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 Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @85% of Squat C&J -into- 3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J Clean Deadlift + Clean Pull 3x: 1 Clean Deadlift + 1 Clean Pull @90%...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE John Adams (2 Rounds for calories) (RX’d) 7:00 AMRAP 50/40 Calorie Air Bike Max Calorie Row in the remaining time -rest 4:00- 7:00 AMRAP 50/40 Calorie Row Max Calorie Air Bike in the remaining time (Scaled) 7:00 AMRAP 30/24 Calorie Air Bike Max Calorie Row -rest 4:00-...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 9: 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 Just Keep Livin (Time) (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) 50 Single Unders after each set Target time: 8:00-10:00 Time cap: 15:00 Workout Option 2 Recovery Workout (Checkmark) Air Bike, Row, or Run as follows: 40-45 Min @Zone 2 Pace First 30 minutes are...Read More

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