BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Heavy Single Bench Press Ira Hayes (Time) (RX’d) 10 Squat Clean Thrusters (135/95) 30 Handstand Push Ups 20 Thrusters (135/95) 20 Strict Handstand Push Ups 30 Front Squats (135/95) 10 Wall Walks (Scaled) 10 Dumbbell Squat Clean Thruster (light) 30 Push Ups 20 Thrusters (light)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Highwaymen (10 Rounds for time) (RX’d) Every 2:00 (10 sets) 200m Run (75-80%) (Scaled) Every 2:00 (10 sets) 100m Run (75-80%) Target time each set: 40-50 seconds Time cap each set: 1:00 Gymnastics Test: Pull-ups (Checkmark) Test one of the following: * Level 1: The lightest band...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE American IV (AMRAP – Rounds and Reps) (RX’d) 30:00 AMRAP 1000m Row 30 GHDs (Or V-Ups) 20 Burpee over Rower (Scaled) 30:00 AMRAP 500m Row 20 Sit Ups 10 Up Downs Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 3 Rounds Sandbag Hold...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Heavy Single Back Squat) June Carter (AMRAP – Reps) (RX’d) 15:00 AMRAP 2 Muscle Ups (Or 2x Chest to Bar) 2 Back Squats (185/125) 30ft Handstand Walk (15 feet out and back) (Or 2 Wall Walks) *Add 2 reps to the muscle-ups and squats every...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Cash (5 Rounds for reps) (RX’d) 5 sets 2:00 AMRAP 8x50ft Shuttle Run 10 Clean and Jerks (95/65) Max Box Jump Overs (30/24) -Rest 1:00 Between sets- Scaled 5 sets 2:00 AMRAP 6x50ft Shuttle Run 8 Dumbbell Clean and Jerks (light) Max Box Step Ups (24/20) -Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 West Point (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 10/8 Calorie Air Bike 10 Kettlebell Shoulder to Overhead (5 per arm, 53/35) 10 Kettlebell Swings (53/35) Target Rounds: 8+ rounds Minimum number of rounds before scaling: 6 Rounds Workout Option 2 Recovery Workout...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout54 (Time) Parris Island (RX’d) Teams of 2 3 Rounds 50 Burpee Box Jump Over (20) Reps of Back Squats Totaling 5000/4000lbs** You can take the bar from the rack Split reps as desired Partners can choose the weight on their barbell and can have different weights...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 10: 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 Back Squat Week 10: 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 Squat Snatch Every 1:30 (6 sets) 1 Squat Snatch @85%+ Snatch Deadlift + Snatch Pull 3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM) Bethesda (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 60 Double Unders 10 Burpee Box...Read More