BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (Checkmark) Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds] Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups Level 2: 10-second handstand hold into 5-7 kipping handstand...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Front Squat + Push Jerk 4 sets 1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80% of C&J) -complete a set every 1:30-2:00- He-Man (Distance) (RX’d) 15:00 AMRAP 12-10-8-6-4 Back Rack Walking Lunge (155/105) Box Jump Overs (30/24) -into-...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Baltimore Terrapins (2 Rounds for time) (RX’d) 2 sets: 21-15-9 Kettlebell Swings (53/35) 15-12-9 Ring Dips -rest 1:1 between sets- Target Time each set: 3:30-4 minutes Time Cap: 5 minutes Workout Option 2 Machine Workout (Distance) Perform on any machine (or run): 1:20 at...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Cleveland Naps (3 Rounds for time) (RX’d) Teams of 2 Every 12:00 (3 sets) 150ft DB Farmers Carry (2×70/50) (or KB) 20 Burpee Box Get Overs (30/24) 10 Double Dumbbell Power Cleans (2×70/50) 20 Burpee Box Get Overs (30/24) 10 Double Dumbbell Power Cleans (2×70/50) 20 Burpee...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 4 sets 2 Front Squat @85% + 5 Seated Box Jumps (moderate-high height) – Complete 1 set every 1:30-2:00 Seated Box Jump (Distance) 4 sets of 5 Seated Box Jumps (moderate-high height). Record max height. The Ginger (AMRAP – Rounds and Reps) (RX’d) 22:00 AMRAP...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk Practice (Checkmark) EMOM 10 Max effort does not mean unbroken. Mutiple sets can be performed in each 30 second block. Level 1: Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Brooklyn Robins (Weight) (RX’d) Every 2:00 (12:00) 40 Double Unders 4 Squat Cleans + 4 Push Jerks (60-70%) (Scale) Every 2:00 (12:00) 40 Single Unders 4 Dumbbell Cleans + 4 Dumbbell Squats + 4 Dumbbell Push Press (light) Target time each set: :50-1:05 Time cap each set:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 4 sets 2 Deadlift @88% + 4 Bounding Jumps – Complete 1 set every 1:30-2:00 Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. 4 sets of 4 bounding jumps. Record furthest set. (Distance is the total distance of the 4 jumps together)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hang Snatch + Overhead Squat 4 sets: 2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM – Complete 1 set every 1:30-2:00 The Dudes (Time) (RX’d) 5 Rounds 18/14 Calorie Air Bike 15 GHDs 9 Double Dumbbell Step Ups (50s/35s)(24/20 box) (Scale) 5 Rounds 12/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Phoenix Flames (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (Scale) Every 2:00 (8 sets) 12 Box Step Ups (20/16) 16 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each...Read More