BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Build to a new 1RM Back Squat Crisp Mornings (Time) (RX’d) 21-18-15-12-9 Calorie Row Double Kettlebell Front Rack Lunge Steps (53s/35s) Women Calories: 16-14-12-9-6 (Scale) 15-12-9-6-3 Calorie Row Single Kettlebell Front Rack Lunge Steps (light) Women Calories: 12-9-7-5-3 Target time: 12:00-14:00 Time cap: 18:00 Fitness...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s choice) Post: 3 sets of 10 Dumbbell Row (heavy single arm) Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets) 3 sets 10 Dumbbell Row (heavy single...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pull-up (3 Rounds for reps) Complete 3 rounds of 5+ reps * Goal is to complete each set unbroken * Rest 2 minutes between sets Level 1: Banded Pull-ups Level 2: Strict Pull-ups Level 3: Kipping Pull-ups Level 4: Butterfly Pull-ups Bonfires and Hayrides (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Build to a new 1RM Deadlift Post: 3 sets of 8 Dumbbell Z-Press Double DB Z-Press (3 sets 8 Dumbbell Z-Press) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: From a seated position with legs extended in front,...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Pumpkin Spice (Time) (RX’d) 400m Run 30/24 Calorie Ski (OR Row) -rest 1:1- 2 Rounds 200m Run 15/12 Calorie Ski (OR Row) -rest 1:1- 4 Rounds 100m Run 10/8 Calorie Ski (OR Row) -rest 1:1- 2 Rounds 200m Run 15/12 Calorie Ski (OR Row) -rest 1:1- 400m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Option Workout (Checkmark) Recovery Workout 45-60 Min (Zone 2 Pace) 1000m Run 1000m Row 12 Side Plank Arch Ups (each side) 2000m Bike Erg (or 60/50 cal Air Bike) 3 Skin the Cat (controlled) Side Plank Arch Up Skin the Cat BLFC Racing – HYROX (5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bingpot! (Time) (RX’d) Teams of 2 (1:1) 5 sets each 30 Double Unders 10 Toes to Bar 200m Run 10 Toes to Bar 30 Double Unders (Scale) Teams of 2 (1:1) 5 sets 30 Single Unders 10 Hanging Knee Raises 100m Run 10 Hanging Knee Raises 30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat 4×2 @ 70% (Focus on speed out of the hole) Post: 3 sets of 10 DB Reverse Fly Reverse Dumbbell Fly 3×10 (3 Rounds for weight) 3 sets 10 DB Reverse Fly Game of Boyles (5 Rounds for time) (RX’d) Every 3:00 (5 sets) 8...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Tall Jerk (Weightlifting Variable Reps & Sets) Tall Split Jerks (3×3) Jerk Balance (3×3 @ bar/light weight) -Focus: speed and foot replacement Jerk Balance (Weightlifting Variable Reps & Sets) Jerk Balance 3×3 3×3 Jerk Balance (Light, skill work) 3 sets: 3 Jerk Balance Sergeant Peanut Butter (Calories)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Snatch: Build to a new 1RM Post: 3 sets of 8 Bent-over Barbell Rows Bent Over Barbell Row (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above...Read More