BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 3: 20 Rep Back Squat (+2.5-15lbs from last week) 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 toughness. This classic squat cycle...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 8 Sec Sprint followed by 52 Sec Recovery Spin -then- 20-25 Min Zone 2 How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mayhem for Freedom (Time) (RX’d) For time: 1380m Row 78 Double Unders 60 Toes to Bar 78 Double Unders 35 Lateral Burpee Box Jump Over 78 Double Unders 63 Push Ups 78 Double Unders (Scale) For time: 1380m Row 78 Single Unders 60 Hanging Knee Raises 78...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Snatch + Hang Squat Snatch + Overhead Squat Every 1:00 (10:00) 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch -followed by- 3×3 Snatch Pull @80-90% Snatch Pull 3×3 Snatch Pull @80-90% Action Hank (Time) (RX’d) 21-18-15-12-9-6 Deadlifts (185/125)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 2: Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Agent Honeydew (AMRAP – Rounds and Reps)...Read More

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