BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (Checkmark) All Athletes: Every 2 minutes for 10 minutes complete: Level 1: 5-7 Tempo Strict HSPU – 3 seconds down + 3 seconds up Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up Level 3: 5-7 Tempo Push Ups: 3...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets: 3 Front Squat (75-80%) -Complete a set every 2:00- Repeat_Workout_50 (3 Rounds for time) (RX’d) Every 5:00 (3 sets) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’)...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Hang Power Snatch Every 2:00 (5 sets): 5 Hang Power Snatch (build-in weight) “Diane Bailey” (Time) (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups This is an official Mayhem Benchmark workout, so get after it! (Scale) 21-15-9 Dumbbell Deadlift (light) Push Ups Target time: 6-8:00 Time cap:...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Sugarloaf (Time) (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Air Squats If athletes are unable to run, other options include: 2000/1600m Row or Ski, or 120/100 cal Air Bike. (Scale) For Time: 800m Run -Every 1:00, including 0:00 perform 6...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Fireline Los Angeles (AMRAP – Rounds and Reps) (RX’d) Teams of 2 27:00 AMRAP 12 Clean and Jerks (135/95) 40/32 Calorie Row 180 Double Unders -Split reps/calories as needed- This workout was created to raise awareness about the devastating fires recently impacting LA. The workout numbers are...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Steamboat Springs (AMRAP – Rounds and Reps) Steamboat Springs (RX’d) Teams of 2 15:00 AMRAP Partner 1: Odd Rounds (1-3-5-7…) Partner 2: Even Rounds (2-4-6-8…) Power Snatch (135/95) 50ft Shuttle Run Target Round: Round of 9 Minimum Round before scaling: Round of 7Partner1 completes all of the...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Pause Squat Build up to a Heavy Back Pause Squat (3-seconds) in 15:00 Telluride (5 Rounds for time) (RX’d) Every 3:00 (5 sets) 12/10 Calorie Air Bike 8 Back Squats (185/125) 50ft Walking Lunge * Bar can be taken from the rack. (Scale) Every 3:00 (5...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Ring Muscle-ups/Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken. Strength Option: EMOM 10: Odd: 5-10 ring/bar kip swings Even: 3-10 ring dips (modified: box dips)...Read More
