BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 8: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Dazed and Confused (AMRAP – Rounds and Reps) (RX’d) 20:00 AMRAP 200m Run 10 Pull Ups 20 Push Ups 30 Air Squats (Scale) 20:00 AMRAP 200m Run 10 Ring Rows...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Texas Ranger Bobby (Time) (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- Target time: 9:00-11:00 Time cap: 15:00 Workout Option 2 Recovery Workout (Checkmark) 40-45 Air Bike @Zone 2 Pace First 30 minutes are 12 Sec. Sprint followed by 48...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE “Shake and Bake!” (Time) (RX’d) TEAMS OF 2 50 Synchro V-Ups -into- 5 Rounds Partner 1: 300/250m Row Partner 2: 50ft Dumbbell Walking Lunge (2×50/35) *Switch when both are completed -into- 50 Synchro V-Ups (Scale) TEAMS OF 2 30 Synchro Sit Ups -into- 5 Rounds Partner 1:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE “If you ain’t first, you’re last.” (Time) (RX’d) For Time: 15 Clean and Jerks (155/105) 90 Wall Balls (20/14) 15 Clean and Jerks (155/105) (Scale) For Time: 15 Dumbbell Clean and Jerks (light) 50 Wall Balls Thrusters (light) 15 Dumbbell Clean and Jerks (light) Target time: 9:00-11:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 7: 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 Rope Climbs (Checkmark) Strength Option – 8 minute EMOM Level 1: Odd Minute: 4-6 Assisted Chin Ups Even Minute: 2-4 Rope Pull to Stand Level 2: Odd Minute: 3-5 Chin Ups Even Minute: 5-6 Rope Pull to Stand Level 3: Odd Minute: 4-6 L Chin Ups [keep...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Hang Power Clean + Push Jerk Every 1:00 (10:00) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75% -into- 3×3 Jerk Balance (Light, skill work) Jerk Balance Jerk Balance 3×3 3×3 Jerk Balance (Light, skill work)3×3 Jerk Balance (Light, skill...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 7: 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 Atlantic City (Time) (RX’d) 300 Single Unders 30 Burpee to Bar (6in) 200 Single Unders 20 Burpee to Bar (6in) 100 Single Unders 10 Burpee to Bar (6in) (Scale) 200 Single Unders 20 Up Downs 100 Single Unders 15 Up Downs 50 Single Unders 10 Up Downs...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Thunder Road (Time) (RX’d) Teams of 2 Recovery Day 5 Rounds 400m Run (together) 50/40 Calorie Row (split) 50/40 Calorie Air Bike (split) (Scale) Teams of 2 Recovery Day 5 Rounds 300m Run (together) 30/24 Calorie Row (split) 30/24 Calorie Air Bike (split) Target time: 32:00-35:00 Time...Read More