BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Howard’s Rock (Time) (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders 7 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders 5 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders Target Time:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Rocky Top (Time) (RX’d) Teams of 2 800m Run (together) -into- 150/120 Calorie Row 150 Bench Press (115/80) * Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired. -into- 800m Run (together) (Scale) Teams of 2 400m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 4): Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%) Post: 3 Sets of 12 Dumbbell Floor Press Floor Press 3 Sets: 12 Dumbbell Floor Press 12th Man (Time) (RX’d) 2:00 AMRAP 12 Box Jump Overs (30/24) 8 Deadlifts...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 4) 5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90% Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows) Post – Strength (Checkmark) 3 Sets: 12 Seated Banded Bent Over Row Sooner Schooner (AMRAP – Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 5) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks Even minute: 7 double dumbbell seated shoulder presses [25/15s] Level 2: Odd minute: Complete 35% of your...Read More

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