BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 1) (Checkmark) Warm-Up (each day): 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs (Glute Focus B – Endurance & Burn) 1. Banded Hip Thrust – 4×15 2. Curtsy Lunge – 3×12 each...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch (Weightlifting Variable Reps & Sets) Snatch Every 2:00 x 7 sets: 2 Snatches @75–80% of 1RM Marischal College (AMRAP – Rounds and Reps) (RX’d) 12:00 AMRAP 48 Double Unders 12 GHDs (or V-Ups) 4 Back Squats (225/155) (Scale) 12:00 AMRAP 40 SIngle Unders 12 Sit Ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Duthie Park (Time) (RX’d) 1000/850m Row 25 Box Jumps (24/20) 25 Hang Power Cleans (155/105) 25 Box Jumps (24/20) 1000/850m Row (Scale) 500/450m Row 25 Box Step Ups (20) 25 Hang Dumbbell Power Cleans (light) 25 Box Step Ups (20) 500/450m Row Target time: 13:00-15:00 Time cap:...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 1) (Checkmark) Warm-Up (each day): 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs (Glute Focus A – Foundation Strength) 1. Barbell Glute Bridge – 4×10 2. Dumbbell Reverse Lunge – 3×12 (each...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Shoulder Press (Weightlifting Variable Reps & Sets) 5 sets 8 Shoulder Press -build across sets by feel- The Dons (Time) (RX’d) For Time: 100 Bench Press (115/80) -Every time you break perform 15/12 Calorie Air Bike (Scale) For Time: 75 Dumbbell Bench Press (light) -Every time you...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Granite City (4 Rounds for time) (RX’d) Every 8:00 (4 sets) 300m Run 15 Toes to Bar 15 Dumbbell Front Squats (35s/25s) 25ft Front Rack Dumbbell Walking Lunge (35s/25s) 300m Run (Scale) Every 8:00 (4 sets) 150m Run 10 Hanging Knee Raises 10 Dumbbell Front Squats (light)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Casper the Ghost (AMRAP – Rounds and Reps) (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Target Rounds: 7+ Rounds Minimum Number of Rounds before Scaling: 5 rounds Option 2 Recovery Workout (Checkmark) Recovery Workout 45-60...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Skeleton Bones (Time) (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 Partner 1: Shoulder to Overhead (115/80) Partner 2: Back Squats (185/125) -switch when both are completed *Back squats are from the rack, shoulder to overhead from the ground. (Scale) Teams of 2 10-9-8-7-6-5-4-3-2-1 Partner 1: Dumbbell Push Press (light)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Handstand/Grip (Week 1) (Checkmark) Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest Level 1: Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark Even minute: Dead hang...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Frankenstein (Time) (RX’d) Teams of 2 120 Wall Balls (20/14) 80/64 Calorie Ski (OR Row) 40x50ft Shuttle Run 80/64 Calorie Ski (OR Row) 120 Wall Balls (20/14) * Split reps as desired (Scale) Teams of 2 60 Wall Balls (light) 50/40 Calorie Ski (OR Row) 20x50ft Shuttle...Read More