BLK LBL Fitness Club – FITNESS / PERFORMANCE Pause Split Jerk Pause Split Jerk 3×2 – Skill Focus (Split Jerk) Split Jerk Footwork Drill (3×3) Pause Split Jerk (3×2 @ light/moderate) Death Valley (Time) (RX’d) For Time: 30 Burpee to Bar (6in) -straight into- 3 Rounds 25/20 Calorie Air Bike 75 Double Unders (Scale) For...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch + Overhead Squat Snatch Complex: Snatch + Overhead Squat: 4×3 (2 Snatch + 1 OHS) @ 75% Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry) Touchdown Jesus (3 Rounds for time) (RX’d) Every 5:00 (3 sets) 6-4-2 Overhead Squats (135/95) 12-8-4 Chest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Kill Shot (Time) Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Target Time: 7:30-9 minutes Time Cap: 12 minutes Workout Option 2 BLFC Racing (Hyrox) (AMRAP – Reps) Warm-up: AMRAP8: 200m Run 10 Air Squats 10 Banded Pull-Aparts 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Racked and Ready (4 Rounds for calories) (RX’d) Teams of 2 3:00 – 3:00 – 3:00 – 4:00 Interval Sets of Partner 1: 1 Rope Climb (or 3 Strict Pull Ups) Partner 2: 6 Strict Handstand Push Ups (or 10 Kipping HSPU) * Switch when both are...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Balance Skill Focus (Snatch Balance / Sots Press): Snatch Balance (2×2 @ 50%) Sots Press (2×5 light) – Focus on clean, precise movement under fatigue Sots Press Sots Press 2 sets: 5 Sots Press (light) Last Light (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 3): Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90% Post: 3 sets of 10 Dumbbell Arnold Press Seated Arnold Press (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Front Squat + Jerk (Weightlifting Variable Reps & Sets) Clean & Jerk Complex: Clean + Front Squat + Jerk (Or Push Jerk) (4×3 @ 75-80%) – Focus: Strong catch, tight front rack, aggressive split Post: 3 sets of 10 Seated Single Arm Rows with...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 4) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows Even minute: 10-20 second hang on rig Level 2: Odd minute: Complete 30% of your 1 rep...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 3): 3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90% Post: 3 sets of 10 Barbell Rows (supinated grip) Bent Over Barbell Row – Underhand Grip (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets Focus: With a...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hyperlite (5 Rounds for time) Freedom (RX’d) Every 3:00 (15:00) 10/8 Calorie Air Bike 8 Burpee Box Get Overs (30/24) 10/8 Calorie Air Bike (Scale) Every 3:00 (15:00) 8/6 Calorie Air Bike 6 Up Down + Box Step Up (20) 8/6 Calorie Air Bike Target TIme each...Read More