BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 6: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Snatch Every 1:30 (6 sets) 1 Squat Snatch @80% of Snatch 1RM -into- 3×5 Snatch Grip Push Press @70-80% of Snatch 1RM Snatch Grip Push Press 3×5 Snatch Grip Push Press (70-80% of Snatch 1RM) Heavy Isabel (Time) (RX’d) For Time: 30 Snatches (155/105) * Reps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Midline March (Time) (RX’d) 3 Rounds: 30 GHDs (Or V-Ups) 100ft Single Arm Overhead Walking Lunge (50/35) 50ft Handstand Walk (Or 5 Wall Walks) (Scale) 3 Rounds: 30 Sit Ups 100ft Single Dumbbell Walking Lunge (light) 50ft Bear Crawl Target time: 13:00-15:00 Time cap: 18:00 BLFC Mini-Pump...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Ring Dips (Checkmark) Strength Option 6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest Level 1: Heel Assist Box Dips / Support Hold between boxes Level 2: Heel Box Ring Dips / Ring Support Hold Level 3: Ring Dips / Ring Support...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 6: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Kobayashi (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12/10 Calorie Air Bike 10 Single Arm Dumbbell Push Press (50/35)(5/side) (Scale) Every 2:00 (8 sets) 8/6 Calorie Air Bike 10 Single Arm Dumbbell Push Press (light)(5/side) Target time each set: Sub 1:10 Time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Rope Climbs (Checkmark) Gymnastics: Rope Climbs Strength Option: 8 minute EMOM Level 1: Odd Minute: 6-8 Strict Hanging Knee Raises [on Rig] Even Minute: 10-12 Heel Assist Rope Pull Ups Level 2: Odd Minute: 6-8 Strict Knees to Elbow Even Minute: 4-5 Rope Pull to Stand Level...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Dignan (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 10 Hang Power Snatch (75/55) 10 Burpee over Bar 10 V-Ups 10 Wall Ball (20/14) (Scale) 10:00 AMRAP 10 Dumbbell Hang Snatch (light) 5 Up Downs 10 Sit Ups 10 Wall Ball Thrusters (light) Target number of Rounds:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 5: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 1×2 (Weight) Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @80% (Every 1:30) Clean Grip Deadlift Clean Grip Deadlift 3×3 Record your weight here Deputy Kovacs (Time) (RX’d) For Time: 250/200m Row 150ft Single Dumbbell Walking Lunge (50/35) 250/200m...Read More