BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Balance (Weightlifting Variable Reps & Sets) Skill Focus (Snatch Balance / Sots Press): Snatch Balance (2×2 @ 50%) Sots Press (2×5 light) Focus: Clean and precise movement under fatigue Sots Press (Weightlifting Variable Reps & Sets) Sots Press 2 sets: 5 Sots Press (light) Old Speck...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Split Jerk (Weightlifting Variable Reps & Sets) Split Jerk (5×2 @ 65-70%) Focus: Foot position, posture, bar speed Mount Mitchell (2 Rounds for reps) (RX’d) 8 Rounds 30 seconds Max Burpees -rest 30 seconds- 30 seconds Max Meter Row -rest 30 seconds- (Scale) 8 Rounds 30 seconds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 5) 3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93% Post: 3 sets of 10 Chin-Ups (weighted or tempo) Post – Gymnastics (Checkmark) 3 sets 10 Chin-Ups (weighted or tempo) Roan High Knob (AMRAP – Rounds and Reps)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deficit Deadlift (Weightlifting Variable Reps & Sets) Perform deficit deadlifts on a 2-inch riser Deadlift (Wave 5) Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93% Post: 3 sets of 10 Dumbbell Seesaw Press Post – Lifting (Checkmark) 3 sets 10 Dumbbell Seesaw Press Brasstown Bald (Time) (RX’d) 5 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 6) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows Even minute: 30 seconds max effort banded lat pull downs Level 2: Odd minute: Complete 35% of...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Howard’s Rock (Time) (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders 7 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders 5 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders Target Time:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Rocky Top (Time) (RX’d) Teams of 2 800m Run (together) -into- 150/120 Calorie Row 150 Bench Press (115/80) * Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired. -into- 800m Run (together) (Scale) Teams of 2 400m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 4): Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%) Post: 3 Sets of 12 Dumbbell Floor Press Floor Press 3 Sets: 12 Dumbbell Floor Press 12th Man (Time) (RX’d) 2:00 AMRAP 12 Box Jump Overs (30/24) 8 Deadlifts...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 4) 5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90% Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows) Post – Strength (Checkmark) 3 Sets: 12 Seated Banded Bent Over Row Sooner Schooner (AMRAP – Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 5) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks Even minute: 7 double dumbbell seated shoulder presses [25/15s] Level 2: Odd minute: Complete 35% of your...Read More