BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Snatch: Build to a 1RM in 5-6 working sets (15 minutes to complete) ** If you found a Snatch 1RM at the end of our last strength cycle, instead perform: EMOM8 1 rep @75-80% of Snatch 1RM Bent Over Barbell Row (Weightlifting Variable Reps & Sets)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 1) (AMRAP – Reps) Pressing Test Day: Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes. Level 2: Complete max effort kipping handstand push-ups within 2 minutes. Level 3: Complete max effort strict wall facing handstand push-ups within...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jerk Dip + Pause Jerk (Weightlifting Variable Reps & Sets) Warm Up: Split Jerk Footwork Drill (3×5 each side) -into- Strength: Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%) Focus: Stability, timing, and crisp foot transition All Crossed Up (Time) (RX’d) 15 Wall Walks 15...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Back Squat: Build to a 1RM in 5-6 working sets (15 minutes to complete) Strict Weighted Pull Up After the heavy Back Squat is complete, perform: 3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict) -rest 60–90 seconds between sets- Throttle Up/Hammer...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Rubbin’ is Racin (Time) (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Target Time: 10:00-12:00 Time Cap: 15:00 Workout Option 3 BLFC Racing – Hyrox (Time) Workout: 5 Rounds for Time: 300m Row 50m Farmer Carry (moderate–heavy, unbroken if possible) 10 Burpee...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hammer Down (Time) (RX’d) Teams of 2 100/80 Calorie Air Bike 150 Dumbbell Hang Power Cleans (50s/35s) 150 Dumbbell Bench Press (50s/35s) 100/80 Calorie Air Bike (Scale) Teams of 2 60/48 Calorie Air Bike 100 Dumbbell Hang Power Cleans (light) 100 Dumbbell Bench Press (light) 60/48 Calorie...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Skill Session (Checkmark) Today we’re taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below. Level 1: Kip Swings and Jumping Pull Ups Level 2: Kip Swings and Jumping...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bristol Night Race (AMRAP – Rounds and Reps) (RX’d) 20:00 AMRAP 200m Run 5-10-15-20…. Deadlifts (185/125) * For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m) (Scale) 20:00 AMRAP 200m Run 5-10-15-20…. Dumbbell Deadlifts (light) Target number of Rounds: 7+...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bubba (8 Rounds for time) (RX’d) 8 Sets 8 Thrusters (95/65) 8 Burpee Over Bar -rest 1:1 between sets- (Scale) 8 Sets 8 Dumbbell Thrusters (light) 8 Up Downs -rest 1:1 between sets- Target time each set: sub 1:00 Time cap each set: 1:30 Accessory (Time) Accumulate...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Earnhardt (3 Rounds for time) (RX’d) 3 Sets 3 Rounds 10 Power Cleans (115/85) 12 GHDs (or V-Ups) –rest 3:00 between sets- (Scale) 3 Sets 3 Rounds 8 Dumbbell Power Cleans (light) 12 Sit Ups –rest 3:00 between sets- Target time each set: 4:00-6:00 Time cap each...Read More