BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 4 sets 1 Clean + 1 Push Jerk @80% -complete 1 set every 2:00- GoldenEye (Time) (RX’d) 5 Rounds 15/12 Calorie Air Bike 10 Chest to Bar Pull Ups -into- 15 Power Cleans (185/125) (Scale) 5 Rounds 10/8 Calorie Air Bike 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 6 sets 3 Front Squat @78% + 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. Zorin (Time) (RX’d) For Time 1:00 AMRAP 8 Bench Press (155/95)...Read More

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: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold Level 2: 5-7 kipping handstand push ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Spectre (10 Rounds for time) (RX’d) 5 sets: 400m Run -rest 1:00- 25/20 Calorie Air Bike -rest 2:00 between sets- (Scale) 5 sets: 300m Run -rest 1:00- 16/13 Calorie Air Bike -rest 2:00 between sets- Target time each set: Run: Sub 2:00 Bike: Sub 2:00 Time cap...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 6 sets 3 Deadlifts @78% + 4 Bounding Jumps -complete 1 set every 1:30-2:00- Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. Blofeld (Time) (RX’d) For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift (95/65) Hang Power Clean (95/65) Front Squat (95/65) Shoulder to Overhead (95/65) (Scale)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jeepers Creeper (AMRAP – Rounds and Reps) (RX’d) AMRAP15: 15 Wall Balls (20/14) 10 Box Step-Ups (24/20) 15 Abmat Sit-ups 10 Double DB Push Press (35/25) (KG conv: 9/6 WB, 15/10 DBs) (Scale) AMRAP15: 10 Wall Ball Thrusters (light) 10 Box Step-Ups (20/16) 10 Abmat Sit-ups 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Larry – Partner Version (Time) (RX’d) Partner Version – “Larry” 21-18-15-12-9-6-3 Front Squats (135/95) Synchro Bar-Facing Burpees *150m Farmers Carry (2×50/35)) **Split reps as desired. – Repeat from July 22,2023 This hero workout honors U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, who was killed in...Read More

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