BLK LBL Fitness Club – FITNESS / PERFORMANCE Mission 22 WOD (Time) (RX’d) FOR TIME: 22 Push Ups 22 Air Squats 22 Kettlebell Swings 22 Pull Ups 22 Deadlifts 22 Push Presses 22 Box Jumps 22 Burpees 22 Goblet Squats 22 Lunges 22 Toes to Bar 22 Hang Power Cleans 22 Thrusters 22 Box Jump...Read More

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