BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Testing Day! (2 Rounds for reps) Testing Day! Take 10 minutes to prepare with a few smaller, warm-up sets and then… On a running clock: Level 1: 0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Moose (Time) (RX’d) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders (Scale) 7 rounds 7 Dumbbell Push Press (light) 7 Up Downs 30 Single Unders Target time: 8:00-10:00 Time cap: 13:00 Accessory (Checkmark) 3-4 sets: 10 Landmine Press (each) @ Moderate weight...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Wapiti (3 Rounds for time) (RX’d) 3 sets: 30/24 Calorie Air Bike 100ft Dumbbell Walking Lunge (50s/35s) -rest 3:00 between sets- (Scale) 3 sets: 20/16 Calorie Air Bike 50ft Single Dumbbell Walking Lunge (light) -rest 3:00 between sets- Target time each set: 4:00-5:00 Time cap each set:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch 15:00 to Find 1RM Squat Snatch (build across sets) Mule Deer (Time) (RX’d) 400m Run 20 Bar Muscle Ups 400m Run 20 Power Snatch (135/95) 400m Run 20 Clean and Jerks (135/95) 400m Run (Scale) 200m Run 20 Jumping Pull Ups 200m Run 20 Dumbbell Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 15:00 to Find 1RM Front Squat + Max Height Box Jump (build across sets) Max Height Box Jump (Distance) Max Height Box Jump White-Tail (AMRAP – Rounds and Reps) (RX’d) 4 Sets: 5:00 AMRAP 12/10 Calorie Row 12 Box Jump Overs (24/20) 12 Sit Ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE New York (Time) (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers Target TIme: 8-10 Minutes Time Cap: 14 minutes Workout Option 2 BLFC Racing (Hyrox) (Time) For Time Buy-In: 1000m Ski –...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Karner Blue Butterfly (Time) (RX’d) Teams of 2 3200m Run (together) 100 Sandbag Cleans -or- D-Ball Cleans over Box (48/40) (100/70) (or Power Cleans (135/95)) (Scale) Teams of 2 2000m Run (together) 50 Sandbag Cleans -or- D-Ball Cleans over Box (30) (light) (or Dumbbell Power Clean (light))...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push Ups (5 Rounds for reps) 5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total) Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box Level 2: Buy in of 30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Erie Canal (2 Rounds for time) (RX’d) 21-15-9-9 Calorie Ski OR Row Dumbbell Bench Press (2×35/25) -rest 5:00- 21-15-9-9 Calorie Ski or Row Bench Press (95/55) *Female Calories: 16-12-8-8 (Scale) 2 sets 10-8-6-6 Calorie Ski OR Row Dumbbell Bench Press (light) -rest 5:00 between sets- (Female Calories:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 15:00 to Find 1RM Deadlift + Max Distance Broad Jump (build across sets) Broad Jump (Distance) Record distance of best jump 1777 (Time) (RX’d) 3 Rounds 8 Toes to Bar 8 Deadlifts (185/125) 25ft Handstand Walk (Or 2 Wall Walks) -straight into- 2 Rounds 12 Toes...Read More