BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below Nigel Uno (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 12 Toes to Bar 16 Burpee Box Jump Overs (24/20) 12 Toes to Bar (Scale) Every 4:00 (4 sets)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Croke Park (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) (Scale) Every 2:00 (8 sets) 10/8 Calorie Air Bike 25ft Bear Crawl (Or 2 Wall Walks, half way) Target time each set:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Aran Island (Time) (RX’d) 3 PERSON TEAM 300/240 cal Air Bike 5,000/4,000m Row 5,000/4,000m Ski (OR 4,000m Run OR 250 Burpees) *All three working at the same time – switch as desired. (Scale) For Time 3 PERSON TEAM 180/140 cal Air Bike 3000/2400m Row 3000/2400m Ski...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Gymnastics Skill Review (Checkmark) Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today’s workout. * Bar Muscle-ups * Chest to Bar Pull-ups * Pull-ups * Jumping Pull-ups Workout Newgrange (4 Rounds for time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Glendalough (Time) (RX’d) 2000/1750m Row -into- 200 Single Unders 50 Strict Abmat Sit Ups 150 Double Unders 50 V-Ups 100 Crossover Singles 50 Abmat Sit Ups (Scale) 1500/1300m Row -into- 150 Single Unders 30 Abmat Sit Ups 100 Single Unders 30 Alternating V-Ups 50 Single Unders...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Gymnastics: Handstand Push-ups Strength Test (3 Rounds for reps) 3 Max Effort sets, rest 1 min between sets: Level 1: Strict Deficit HSPU Level 2: Strict HSPU Level 3: Box Handstand Push Ups Level 4: Push Ups Level 5: Elevated Push Ups Score is reps. Note...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Strength/Accessory Bench Press – Build to a heavy single * Rest a little longer than normal between sets when you reach heavier weights * Workout Limerick (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 5 Strict Pull Ups (Or 10 Ring Rows)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Galway (2 Rounds for time) (RX’d) Every 12:00 (2 sets) 3 rounds 24 Wall Balls (20/14) 12 Toes to Bar 6 Clean and Jerks (135/95) Scale Every 12:00 (2 sets) 3 rounds 15 Wall Ball Thrusters (light) 10 Hanging Knee Raises 5 Dumbbell Clean and Jerks...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Bonneville (Time) (RX’d) 500/400m Row 30 GHDs (or 30 Stick Sit Ups) 30 Box Jump Overs (20/16) 20 GHDs (or 20 Stick Sit Ups) 20 Box Jump Overs (24/20) 10 GHDs (or 10 Stick Sit Ups) 10 Box Jump Overs (30/24) 500/400m Row (Scale)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Repeat Workout #51 (Time) Oldsmobile (RX’d) Teams of 2 150/120 Calorie Air Bike 10x100ft Farmer Carry (70s/50s) (5 each 1:1) 100/75 Calorie Air Bike 50 Power Snatches (135/95) 50/40 Calorie Air Bike 30 Muscle Ups or 50 Burpee Pull Ups – Split reps as needed – –...Read More