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 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
BLK LBL Fitness Club – FITNESS / PERFORMANCE Jump Rope Skill Session (Checkmark) Let’s take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together. Level 1: Single Unders Level 2: Double Unders Level 3: Crossover Single Unders Level 4: Crossover Double Unders The...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Axis (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds Workout Option 2 BLFC Racing (Time) Teams of 2 2000m Row (shared) – Then...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Fallow (5 Rounds for time) (RX’d) Teams of 2 Every 6:00 (5 sets) Partner 1: 500/400m Row Partner 2: 10 Devils Press (35s/25s) 100m Run *Switch when both are completed (Scale) Teams of 2 Every 6:00 (5 sets) Partner 1: 300/250m Row Partner 2: 8 Dumbbell Clean...Read More
