BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Deadlift 1×1 15:00 to Find 1RM Deadlift + Max Distance Broad Jump (build across sets) Broad Jump (Distance) The Mule (Time) (RX’d) 21-15-9 Deadlift (275/185) Burpee Pull Ups (Scale) 21-15-9 Kettlebell Sumo Deadlift (moderate) Up Down + Jumping Pull Up Target time: Sub 7:00 Time cap:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 The Storm (Time) (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (Scale) 4 Rounds 12/10 Calorie Ski (or Row) 10 Single Arm Push Press (light) (each side) Target Time: 8-10 minutes Time Cap: 14...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bring a Friend! (Time) (RX’d) Teams of 2 100/80 Calorie Air Bike 100 Toes to Bar 100 Bar Facing Burpees 100 Front Squats (115/85) (Scale) Teams of 2 50/40 Calorie Air Bike 50 Hanging Knee Raies 50 Up Downs 50 Dumbbell Front Squats (light) Target time: 17:00-19:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE 2025 Community Cup Workout 1 (Pro) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 strict handstand push-ups ♀ 35-lb (15-kg) dumbbell, 24-inch box ♂ 50-lb (22.5-kg) dumbbell, 30-inch boxTo learn more about...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mission: Community (Time) (RX’d) 25-20-15-10 Bench Press (135/85) 400m run after each set (Scale) 15-12-9-6 Dumbbell Bench Press (light) 300m Run after each set Target Time: 13:00-15:00 Time Cap: 18:00 BLFC Mini-Pump –Upper Body Posterior (Checkmark) 3 Rounds 12 Double DB Prone Row @ moderate weight –...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Skill Review (Checkmark) Take 15 minutes to review and practice form and efficiency in whichever gymnastic movement you’re planning to perform today: Pro Level: Bar Muscle-Ups Advanced Level: Chest to Bar Pull-ups Intermediate/Novice Level: Kipping/Butterfly Pull-ups Rookie Level: practice Kip Swings and learn how to build...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Servant Strength (8 Rounds for time) (RX’d) Every 4:00 (8 sets) 12/10 Calorie Air Bike 10 Burpee to Bar 12/10 Calorie Air Bike (Scale) Every 4:00 (8 sets) 8/7 Calorie Air Bike 8 Up Downs 8/7 Calorie Air Bike Target time each set: 1:45-2:15 Time cap each...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Community Cup Workout 3 (Pro) (Total Weight) Front Squat (1 Rep Max)Hang Power Clean (1 Rep Max) In 20 minutes, establish: 1-rep-max front squat 1-rep-max hang power clean In the comment box, list the weight lifted for each individual movementTo learn more about Community Cup Workout 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Dusty Miles – “Death By Burpees” (AMRAP – Rounds and Reps) (RX’d) Every 1:00 for as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. Score = last round successfully completed...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Kristofferson (Time) (RX’d) TEAM OF 2 3 Rounds: 100 Double Unders (each/same time) 50 Strict Sit Ups, split as needed (Partner holds plank on elbows) 40-30-20 Deadlifts (275/185) (Scaled) 3 Rounds: 75 Single Unders (each/same time) 50 Sit Ups, split as needed (Partner holds plank) 40-30-20 Deadlifts...Read More