BLK LBL Fitness Club – FITNESS / PERFORMANCE Hyperlite (5 Rounds for time) Freedom (RX’d) Every 3:00 (15:00) 10/8 Calorie Air Bike 8 Burpee Box Get Overs (30/24) 10/8 Calorie Air Bike (Scale) Every 3:00 (15:00) 8/6 Calorie Air Bike 6 Up Down + Box Step Up (20) 8/6 Calorie Air Bike Target TIme each...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Vasque (Time) (RX’d) Teams of 2 5 Rounds (each) Partner 1: 30/24 Calorie Row Partner 2: 3-2-1 Squat Cleans (165/115) with 1 Rope Climb after each set (Or 3 Strict Pull Ups) Switch after both partners finish (Scale) Teams of 2 5 Rounds (each) Partner 1: 20/16...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Pull + Hang Snatch (Weightlifting Variable Reps & Sets) Snatch Complex: Snatch Pull + Hang Snatch (5×2 @ 75-80%) – Focus: Speed under the bar and secure catch Post: 3 sets of 10 Band-resisted Face Pulls Post Accessory: Banded Face Pulls (Checkmark) 3 sets 10 Banded...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Split Jerk (Weightlifting Variable Reps & Sets) Skill Focus (Split Jerk): – Split Jerk w/ Pause in Dip & Catch (4×2 @ 50-60%) – Tall Split Jerk Drill (3 sets of 3 reps) – Focus: Emphasize footwork precision and upright torso Tall Jerk (Weightlifting Variable Reps &...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bar Muscle-Up Skill Session (No Measure) We wanted to give you some time today to practice bar muscle-ups and scaling options before the workout. Patagonia (Time) (RX’d) 5 Rounds 5 Bar Muscle Ups 10 Dumbbell Bench Press (50s/35s) 50ft Dumbbell Lunge (50s/35s) (Held any way) (Scale) 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 2): Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88% Post: Gymnastic Pressing Gymnastics – Pressing (Week 3) (4 Rounds for reps) 8-minute EMOM Level 1: Odd minute: Complete 30% of your 1 rep max effort from week one of...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 2): 5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88% Post: 3 sets of 10 DB Reverse Fly Reverse Dumbbell Fly 3 sets 10 DB Reverse Fly Arc’Teryx (5 Rounds for time) (RX’d) Every 2:30 (5 sets) 7...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Dumpster Fire (Time) (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Time Time: 5-7 minutes Time Cap: 10 minutes Workout Option 2 BLFC Racing – Hyrox (2 Rounds for time) Part A 3 Rounds: 1000m Row 15m Sled Pull (50 feet) — rest 2 min —...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Flashover (Time) (RX’d) Teams of 2 100/80 Calorie Machine -into- 3 Rounds (each/1:1) 10 Box Jump Overs (20) 100ft Farmer Carry (50s/35s) 10 Box Jump Overs (20) -into- 100/80 Calorie Machine -into- 3 Rounds (each/1:1) 10 Dumbbell Bench Press (50s/35s) 10 Pull Ups 10 Dumbbell Bench Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Pause Split Jerk (Weightlifting Variable Reps & Sets) Pause Split Jerk (4×2 @ 65-70%) – Focus: Positioning and footwork in the split – Post: 3 sets of 8 Single Arm Dumbbell Row (each) Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets) 3 sets 8 Single Arm...Read More