BLK LBL Fitness Club – FITNESS / PERFORMANCE Orlando Squeeze (Weight) (RX’d) Every 1:30 (12:00) 12/10 Calorie Bike 5 Power Snatches (50-60%) (Scale) Every 1:30 (12:00) 8/7 Calorie Bike 6 Dumbbell Snatches (light) Target time each set: 50 seconds – 65 seconds Time cap each set: 1:15 Accessory (Checkmark) 3-4 sets: 10 Landmine Press (each)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets 3 Front Squats @80% 4 Box Jumps (moderate-high height) Box Jumps by Height (Distance) Box Jumps: Moderate-High Height 5 sets 4 Box Jumps Atlanta Bouncers (3 Rounds for reps) (RX’d) 3 sets 5:00 AMRAP 3 Strict Handstand Push Ups 6 Burpee Over Dumbbells...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Redwoods (Time) (RX’d) For Time: 100/80 Calorie Air Bike 100 Single Arm Dumbbell Push Press (50/35) Workout Option 2 Recovery Workout (Distance) 25 Min Zone 2 Run -Directly into- 20-25 Min Zone 2 Air BikeRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE New York Atlas (Calories) (Rx’d) 25:00 AMRAP (PARTNER) Partner 1: Max Calorie Machine Partner 2: 10 Plate Snatch (“Pizza Flips”) (45/35) 10 Burpee to Plate 10 Plate Squat (45/35) -switch every time a round is completed (Scale) 25:00 AMRAP Partner 1: Max Calorie Machine Partner 2: 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch 15:00 to Find 1RM Squat Snatch (build across sets) Denver Outlaws (Time) (RX’d) 5 Rounds 25 Wall Balls (20/14) 15 Toes to Bar 200m Run (Scale) 5 Rounds 15 Wall Ball Thrusters (light) 10 Hanging Knee Raises 100m Run Target time: 12:00-14:00 Time cap: 18:00 Fitness...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hammerheads (7 Rounds for time) (RX’d) Every 2:00 (14:00) 200/175m Row 3 Power Cleans + 3 Push Jerks (50-60%) (Scale) Every 2:00 (14:00) 150/125m Row 4 Dumbbell Cleans + 4 Push Dumbbell Push Press (light) Target time each set: 1:10-1:20 Time cap each set: 1:30 Shock Method...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 15:00 to Find 1RM Front Squat + Max Height Box Jump (build across sets) Max Height Box Jump (Distance) Max Height Box Jump Waterdogs (4 Rounds for time) (RX’d) 4 sets: 20/16 Calorie Air Bike 20 Goblet Squats (35/25) 20 Box Step Ups (20) -rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk Practice (Checkmark) EMOM 10:00 Level 1: Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position. Odd Minute: Double KB Overhead Walk (light...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Deadlift 1×1 15:00 to Find 1RM Deadlift + Max Distance Broad Jump (build across sets) Broad Jump (Distance) The Mule (Time) (RX’d) 21-15-9 Deadlift (275/185) Burpee Pull Ups (Scale) 21-15-9 Kettlebell Sumo Deadlift (moderate) Up Down + Jumping Pull Up Target time: Sub 7:00 Time cap:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 The Storm (Time) (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (Scale) 4 Rounds 12/10 Calorie Ski (or Row) 10 Single Arm Push Press (light) (each side) Target Time: 8-10 minutes Time Cap: 14...Read More