BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Pull + Snatch 5 sets 1 Snatch Pull + 1 Squat Snatch @ 80% -complete 1 set every 2:00- Freddy Jones (Time) (RX’d) 11-9-7-5 Power Snatch (135/95) Bar Muscle Ups (Or 2x Chest to Bar) (Scale) 12-10-8-6 Dumbbell Snatch (light, alternating) Up Down + Ring Row...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 3 sets 2 Front Squat @90% + 4 Box Jumps (moderate-high height) -complete 1 set every 2:00-3:00- Box Jumps by Height (Distance) 5 sets 4 Box Jumps Shaggy Rogers (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 15 GHDs 40...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Redbeard’s Ghost (Weight) (RX’d) Every 1:15 (10 sets) 10/8 Calorie Row (Or Ski) 3 Power Clean & Jerks (50-60%) (Scale) Every 1:15 (10 sets) 6/5 Calorie Row (Or Ski) 5 Dumbbell Power Clean & Jerks (light) Target time each set: 45-60 seconds Time cap each set: 60...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk/Hold (Checkmark) EMOM 8 minutes Level 1: Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold. Odd Minute: 10 plate ups/downs Level 2: Even minute: 30 seconds max effort handstand hold against the wall Odd Minute:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 3 sets 2 Deadlift @90% + 3 Broad Jumps -complete 1 set every 2:00-3:00- Broad Jump (Distance) Record best set (Total distance of best set of 3 jumps) Scoobs (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 25/20 Calorie Air Bike 25 Kettlebell Swings (53/35)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Stinkor (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 200m Run 10 Strict Handstand Push Ups Target Rounds: 6+ rounds Minimum number of Rounds before scaling: 4 rounds Workout Option 2 Recovery (Distance) Air Bike If feeling good and wanting to work: 3 Sets...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE She-Ra (Time) (RX’d) Teams of 2 5 Rounds Partner 1: 15 GHDs (Or V-Ups) Partner 2: 50 Double Unders (Switch when both are completed) -into- 10 Synchro Single Arm Dumbbell Cleans (70/50) 20 Synchro Wall Balls (20/14) (KG conv: 32.5/22.5 DBs, 9/6 WB) (Scale) Teams of 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets of: 5 Front Squats @75% followed by 3 Box Jumps (moderate-high) -Complete 1 set every 1:30-2:00- Box Jumps by Height (Distance) Box Jumps: Moderate-High Height 5 sets 3 Box Jumps King Randor (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 1 Rope Climb...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets of: 5 Deadlifts @ 75% followed by 3 Broad Jumps – Complete 1 set every 1:30-2:00- Broad Jump (Distance) Record best set (Total distance of best set of 3 jumps) Beast-Man (Time) (RX’d) Teams of 2 4 Rounds 40/32 Calorie Air Bike 20 Synchro...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Battle Cat (Weight) (RX’d) Every 1:30 (9:00) 12/10 Calorie Row (Or Ski) 5 Hang Squat Snatches (50% of Snatch 1RM) (Scale) Every 1:30 (9:00) 8/7 Calorie Row (Or Ski) 8 Hang Dumbbell Snatch (light) Target time each set: 45-60 seconds Time cap each set: 1:10 BLFC Mini-Pump...Read More