BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Cheap Trick (8 Rounds for time) (RX’d) Every 3:00 (8 sets) 25/20 Calorie Air Bike Target Time each set: 1:20-1-1:40 Time cap each set: 2:00 Workout Option 2 Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 12 Sec....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Creedence Clearwater Revival (AMRAP – Rounds and Reps) (RX’d) Teams of 2 5 Rounds (30 minutes) Partner 1: 3:00 AMRAP 30 Double Unders 10 Toes to Bar Partner 2: max distance Row Then Switch Both partners work at the same time and switch every 3 minutes, resuming...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 4: 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 Hang Snatch Every 1:30 (6 sets) 2 Hang Squat Snatch @75%+ of Snatch 1RM -into- 3×3 Snatch High Pull @80-90% of Snatch 1RM Snatch Pull 3×3 Snatch High Pull @80-90% REO Speedwagon (Time) (RX’d) 3 Rounds 12 Box Step ups (24/20) 12 Pull Ups -into- 3 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Ring Dips (Checkmark) Strength Option 6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes Level 2: Heel Box Ring Dips / Ring Support Hold Level 3: Ring Dips / Ring...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 4: 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 Repeat Workout 52 (3 Rounds for reps) (RX’d) 7:00 AMRAP 1000/850m Ski (OR Row) In remaining time: Max reps Strict Handstand Push Ups -rest 5:00- 7:00 AMRAP 1000/850m Ski (OR Row) In remaining time: Max reps Push Ups -rest 5:00- 7:00 AMRAP 1000/850m Ski (OR Row) In...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Option 1: Ben Solo (AMRAP – Rounds and Reps) (RX’d) 12:00 AMRAP 12/10 Calorie Air Bike 10 Kettlebell Goblet Squats (53/35) Target Rounds: 7+ rounds Minimum number of rounds before scaling: 5 Rounds Option 2: Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jango Fett (Time) (RX’d) Teams of 2 5 sets (each/1:1) 250/200m Ski (OR Row) 15 Power Snatch (75/55) 3 Wall Walks (Scale) Teams of 2 5 sets (each/1:1) 150/125m Ski (OR Row) 12 Dumbbell Snatch (light) 3 Inchworms Target time each set: 2:20-2:45 Time cap each set:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Rope Climbs (Checkmark) Strength Option – 8 minute EMOM: Level 1: Odd Minute: 30 second Hang on Rig Even Minute: 10-12 Heel Assist Rope Pull Ups Level 2: Odd Minute: 40 second Hang on Rig Even Minute: 4-5 Rope Pull to Stand Level 3: Odd Minute:...Read More