BLK LBL Fitness Club – FITNESS / PERFORMANCE Mayhem for Water (AMRAP – Rounds and Reps) (RX’d) Teams of 2 15:00 AMRAP 800m Row (split) (Partner holds Farmer Hold with 70/50s) 25 Synchro Burpees over Rower (Scale) Teams of 2 15:00 AMRAP 800m Row (split) (Partner holds Farmer Hold with light DBs) 25 Synchro Up...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk 15:00 to Find 1RM Clean and Jerk (build across sets) Chicago Slice (Time) (RX’d) For Time: 150 Double Unders 50 Chest to Bar 50 Back Squats (95/65) 50 Kettlebell Swings (53/35) 150 Double Unders (Scale) For Time: 150 Single Unders 50 Ring Rows 30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (5 Rounds for reps) Every 90 seconds for 5 rounds (7:30 total) Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box Level 2: Buy in of 7 burpees and then one...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets 3 Deadlifts @80% 3 Broad Jumps Broad Jump (Distance) Record Best set Total Distance (Best 3 Jumps Total) Carolina Hogs (Time) (RX’d) 4 Rounds 400m Run 40/32 Calorie Row (Scale) 4 Rounds 300m Run 20/16 Calorie Row Target time: 17:00-19:00 Time cap: 22:00 Fitness...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Orlando Squeeze (Weight) (RX’d) Every 1:30 (12:00) 12/10 Calorie Bike 5 Power Snatches (50-60%) (Scale) Every 1:30 (12:00) 8/7 Calorie Bike 6 Dumbbell Snatches (light) Target time each set: 50 seconds – 65 seconds Time cap each set: 1:15 Accessory (Checkmark) 3-4 sets: 10 Landmine Press (each)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets 3 Front Squats @80% 4 Box Jumps (moderate-high height) Box Jumps by Height (Distance) Box Jumps: Moderate-High Height 5 sets 4 Box Jumps Atlanta Bouncers (3 Rounds for reps) (RX’d) 3 sets 5:00 AMRAP 3 Strict Handstand Push Ups 6 Burpee Over Dumbbells...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Redwoods (Time) (RX’d) For Time: 100/80 Calorie Air Bike 100 Single Arm Dumbbell Push Press (50/35) Workout Option 2 Recovery Workout (Distance) 25 Min Zone 2 Run -Directly into- 20-25 Min Zone 2 Air BikeRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE New York Atlas (Calories) (Rx’d) 25:00 AMRAP (PARTNER) Partner 1: Max Calorie Machine Partner 2: 10 Plate Snatch (“Pizza Flips”) (45/35) 10 Burpee to Plate 10 Plate Squat (45/35) -switch every time a round is completed (Scale) 25:00 AMRAP Partner 1: Max Calorie Machine Partner 2: 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch 15:00 to Find 1RM Squat Snatch (build across sets) Denver Outlaws (Time) (RX’d) 5 Rounds 25 Wall Balls (20/14) 15 Toes to Bar 200m Run (Scale) 5 Rounds 15 Wall Ball Thrusters (light) 10 Hanging Knee Raises 100m Run Target time: 12:00-14:00 Time cap: 18:00 Fitness...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hammerheads (7 Rounds for time) (RX’d) Every 2:00 (14:00) 200/175m Row 3 Power Cleans + 3 Push Jerks (50-60%) (Scale) Every 2:00 (14:00) 150/125m Row 4 Dumbbell Cleans + 4 Push Dumbbell Push Press (light) Target time each set: 1:10-1:20 Time cap each set: 1:30 Shock Method...Read More