BLK LBL Fitness Club – FITNESS / PERFORMANCE Tall Jerk (Weightlifting Variable Reps & Sets) Tall Split Jerks (3×3) Jerk Balance (3×3 @ bar/light weight) -Focus: speed and foot replacement Jerk Balance (Weightlifting Variable Reps & Sets) Jerk Balance 3×3 3×3 Jerk Balance (Light, skill work) 3 sets: 3 Jerk Balance Sergeant Peanut Butter (Calories)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Snatch: Build to a new 1RM Post: 3 sets of 8 Bent-over Barbell Rows Bent Over Barbell Row (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mr. Tortilla (6 Rounds for time) (RX’d) 6 Sets 400m Run with Decreasing Rest After set 1 = 2:30 rest After set 2 = 2:00 rest After set 3 = 1:30 rest After set 4 = 1:00 rest After set 5 = :30 rest (Scale) 6 Sets...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 4×2 @ 70% Post: 3 sets of 10 Dumbbell Bench Press (light/moderate) Dumbbell Bench Press (Weightlifting Variable Reps & Sets) 3 sets. of 10 Dumbbell Bench Press (light/moderate) The Nine-Nine (6 Rounds for reps) (RX’d) 6 sets 1:00 AMRAP 5 Burpee over Bar 25ft Overhead Walking...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Option Workout (Checkmark) Recovery Workout 3-4 Sets (Zone 2 Pace) 5 Min Row 5 Min Bike 5 Min Run BLFC Racing – HYROX (Time) Teams of 2 Buy In: 50 Burpees (split) 4 rounds each (1:1) 200m Run 50m Sandbag Lunges 10 Sandbag Squats Buy Out:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Spruce Knob (Time) (RX’d) Teams of 2 5 Rounds Partner 1: 10 Strict Handstand Push Ups 20 Single Dumbbell Box Step Ups (50/35)(20in) Partner 2: 30/24 Calorie Ski (or Row) -switch when both are completed- (Scale) Teams of 2 5 Rounds Partner 1: 10 Dumbbell Push Press...Read More

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