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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 2) (AMRAP – Reps) Pulling Test Day: Level 1: Complete max effort Ring Rows in 2 minutes Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes *No matter...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 1) 3 @70% 2 @80% 1 @85% 3 @75% 2 @80% 1 @85% Post: 3 sets of 8 Ring Rows (strict tempo) Post (Checkmark) 3 sets: 8 Tempo Ring Rows (3-second negative) Steel Pressure (2 Rounds for...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Balance (Weightlifting Variable Reps & Sets) Skill Focus (Snatch Balance / Sots Press) – Snatch Balance (3×3 @ light weight, 50-60%) – Sotts Press from bottom of squat (3×5 with empty bar or light) – Focus: Speed under the bar and upright stability Sots Press (Weightlifting...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Lumberjack 20 (Time) For time: 20 deadlifts Run 400 meters 20 kettlebell swings Run 400 meters 20 overhead squats Run 400 meters 20 burpees Run 400 meters 20 chest-to-bar pull-ups Run 400 meters 20 box jumps Run 400 meters 20 dumbbell squat cleans Run 400 meters F:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Big Agnes (8 Rounds for time) (RX’d) Every 2:00 (16:00) 12/10 Calorie Air Bike 6 Burpee Box Jump Overs (24/20) Target Time each set: Sub 1:15 Time Cap each set: 1:30 Workout Option 2 BLFC Racing – HYROX (3 Rounds for reps) Strength/Accessory: 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Run/Row/Run (Time) (RX’d) TEAMS OF 2 4 mile Run 3000m Row 2 mile Run * All distances are shared between partners, with one partner working at a time. (Scale) Teams of 2 2 mile Run 1000m Row 1 mile Run (Split as needed) Target time: 45:00-50:00 Time...Read More