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
BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Testing Day! (2 Rounds for reps) Testing Day! Take 10 minutes to prepare with a few smaller, warm-up sets and then… On a running clock: Level 1: 0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Wapiti (3 Rounds for time) (RX’d) 3 sets: 30/24 Calorie Air Bike 100ft Dumbbell Walking Lunge (50s/35s) -rest 3:00 between sets- (Scale) 3 sets: 20/16 Calorie Air Bike 50ft Single Dumbbell Walking Lunge (light) -rest 3:00 between sets- Target time each set: 4:00-5:00 Time cap each set:...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch 15:00 to Find 1RM Squat Snatch (build across sets) Mule Deer (Time) (RX’d) 400m Run 20 Bar Muscle Ups 400m Run 20 Power Snatch (135/95) 400m Run 20 Clean and Jerks (135/95) 400m Run (Scale) 200m Run 20 Jumping Pull Ups 200m Run 20 Dumbbell Snatch...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE New York (Time) (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers Target TIme: 8-10 Minutes Time Cap: 14 minutes Workout Option 2 BLFC Racing (Hyrox) (Time) For Time Buy-In: 1000m Ski –...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Karner Blue Butterfly (Time) (RX’d) Teams of 2 3200m Run (together) 100 Sandbag Cleans -or- D-Ball Cleans over Box (48/40) (100/70) (or Power Cleans (135/95)) (Scale) Teams of 2 2000m Run (together) 50 Sandbag Cleans -or- D-Ball Cleans over Box (30) (light) (or Dumbbell Power Clean (light))...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push Ups (5 Rounds for reps) 5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total) Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box Level 2: Buy in of 30...Read More
