BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk (Weightlifting Variable Reps & Sets) 5 sets: 1 Clean and Jerk (@ 75–80%) -rest 60-90 seconds between sets- Cobwebs (Time) (RX’d) 5 Rounds 20 GHDs (or V-Ups) 75 Double Unders 5 Wall Walks (Scale) 5 Rounds 15 Sit Ups 60 Single Unders 3 Inchworms...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jack-O-Lantern (Time) (RX’d) 1000/875m Row @70% Effort -Rest 3:00- 8×200/175m Row @80% Effort *Rest 30 seconds after each set. 1000/875m Row @90% Effort * Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes). * Score is clock...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Rack Step Back Lunges (Weightlifting Variable Reps & Sets) 4 sets 8 Back Rack Lunges (per leg), build across sets based on feel Black Cat (Time) (RX’d) 25/20 Calorie Air Bike 25 Toes to Bar 25/20 Calorie Air Bike 15 Bar Muscle Ups (or 30 Chest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Scarlet Knights (Time) (RX’d) 3 Rounds 400m Run OR 40/32 calorie Row 20 Deficit Push Ups (4in/2in) Target Time: 8:00-9:00 Time Cap: 12:00 Option 2: Recovery Workout (Checkmark) Recovery Workout 45-60 Minute AMRAP (Zone 2 Pace) Buy In: 4,000m Row -Then- In remaining time, AMRAP of: 1,000m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Cornhuskers (Time) (RX’d) Teams of 2 5 Rounds Partner 1: 2 Rope Climbs ( or 10 Strict Pull Ups) 12 Front Squats (135/95) Partner 2: 20 GHDs (Or V-Ups) -Switch when both are completed (Scale) Teams of 2 5 Rounds Partner 1: 2 Zombie Rope Climbs (or...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Golden Gophers (Time) (RX’d) 1-2-3-4-5-6-7-8-9-10 Devils Press (50s/35s) * 10/8 Calorie Air Bike after each set. (Scale) 1-2-3-4-5-6-7-8-9-10 Single Arm Devils Press (light) -6/5 Calorie Air Bike after each set. Target time: 16:00-18:00 Time cap: 20:00 Turkish Get Up Turkish Get-Ups 5 x 2 reps (each side)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 9) (AMRAP – Reps) Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort Ring Rows in 2 minutes Level 2: Complete max effort Kipping Ring Pull Ups in...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fighting Illini (2 Rounds for reps) (RX’d) 8:00 AMRAP 50/40 Calorie Row Max Rounds: 15 Push Ups 15 Toes to Bar -rest 4:00- 8:00 AMRAP 50/40 Calorie Row Max Rounds: 10 Burpee Over Bar 10 Overhead Squats (75/55) 9Scale) 8:00 AMRAP 30/24 Calorie Row Max Rounds 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 9) (AMRAP – Reps) Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes. Level 2: Complete max effort kipping...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Big Ten (4 Rounds for time) (RX’d) 4 sets 400m Run -Rest 1:00- 200m Run -rest 45 seconds- 100m Run -rest 2:00 between sets- – Or (You choose) – Bike Option 4 sets 25/20 Calorie Air Bike -Rest 1:00- 15/12 Calorie Air Bike -rest 45 seconds- 10/8...Read More