BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Rack Step Back Lunges (Weightlifting Variable Reps & Sets) 4 sets 8 Back Rack Lunges (per leg), build across sets based on feel Black Cat (Time) (RX’d) 25/20 Calorie Air Bike 25 Toes to Bar 25/20 Calorie Air Bike 15 Bar Muscle Ups (or 30 Chest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Scarlet Knights (Time) (RX’d) 3 Rounds 400m Run OR 40/32 calorie Row 20 Deficit Push Ups (4in/2in) Target Time: 8:00-9:00 Time Cap: 12:00 Option 2: Recovery Workout (Checkmark) Recovery Workout 45-60 Minute AMRAP (Zone 2 Pace) Buy In: 4,000m Row -Then- In remaining time, AMRAP of: 1,000m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Cornhuskers (Time) (RX’d) Teams of 2 5 Rounds Partner 1: 2 Rope Climbs ( or 10 Strict Pull Ups) 12 Front Squats (135/95) Partner 2: 20 GHDs (Or V-Ups) -Switch when both are completed (Scale) Teams of 2 5 Rounds Partner 1: 2 Zombie Rope Climbs (or...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Golden Gophers (Time) (RX’d) 1-2-3-4-5-6-7-8-9-10 Devils Press (50s/35s) * 10/8 Calorie Air Bike after each set. (Scale) 1-2-3-4-5-6-7-8-9-10 Single Arm Devils Press (light) -6/5 Calorie Air Bike after each set. Target time: 16:00-18:00 Time cap: 20:00 Turkish Get Up Turkish Get-Ups 5 x 2 reps (each side)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 9) (AMRAP – Reps) Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort Ring Rows in 2 minutes Level 2: Complete max effort Kipping Ring Pull Ups in...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fighting Illini (2 Rounds for reps) (RX’d) 8:00 AMRAP 50/40 Calorie Row Max Rounds: 15 Push Ups 15 Toes to Bar -rest 4:00- 8:00 AMRAP 50/40 Calorie Row Max Rounds: 10 Burpee Over Bar 10 Overhead Squats (75/55) 9Scale) 8:00 AMRAP 30/24 Calorie Row Max Rounds 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 9) (AMRAP – Reps) Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes. Level 2: Complete max effort kipping...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Big Ten (4 Rounds for time) (RX’d) 4 sets 400m Run -Rest 1:00- 200m Run -rest 45 seconds- 100m Run -rest 2:00 between sets- – Or (You choose) – Bike Option 4 sets 25/20 Calorie Air Bike -Rest 1:00- 15/12 Calorie Air Bike -rest 45 seconds- 10/8...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) Recovery Workout 30-45 Minute Row @Zone 2 Pace *Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold Double Kettlebell Overhead Carry Hollow Hold Zone 2 Video Summary Option 2 BLFC Racing – Hyrox (Time) Warm-up: 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mission 22 WOD (Time) (RX’d) FOR TIME: 22 Push Ups 22 Air Squats 22 Kettlebell Swings 22 Pull Ups 22 Deadlifts 22 Push Presses 22 Box Jumps 22 Burpees 22 Goblet Squats 22 Lunges 22 Toes to Bar 22 Hang Power Cleans 22 Thrusters 22 Box Jump...Read More