BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk 15:00 to Find 1RM Clean and Jerk (build across sets) Capital of Grit (4 Rounds for time) (RX’d) 4 sets (1 set every 5:00) 24 Wall Balls (20/14) 12/10 Calorie Air Bike 8 Clean and Jerks (115/80) (all singles) (Scale) 4 sets (1 set...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Alliant Energy (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 50 Double Unders 10 Line Facing Burpees Target TIme each set: 1:10-1:20 Time Cap each set: 1:30 Workout Option 2 Machine Workout (Distance) Machine Workout 30 Min at Zone 2 (or RPE3) -Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout55 (Time) (RX’d) Teams of 2 200m Partner Run 20 Synchro Wall Balls (20/14) 40 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 30 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 20 Handstand Push Ups 200m Partner Run 20 Synchro...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE The Ranch (Weight) (RX’d) Every 2:00 (16:00) 12/10 Calorie Bike 6 Hang Power Cleans + 4 Push Jerks (50-60%) (Scale) Every 2:00 (16:00) 6/5 Calorie Bike 6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light) Target time each set: 1:10 -1:30 Time cap each set:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 2 sets 1 Front Squat @93% + 3 Box Jumps (moderate-high) -Complete 1 set every 1:30-2:00- Box Jumps by Height (Distance) 2 sets 3 Box Jumps The OPEN (Time) (RX’d) 200 Double Unders 75 Air Squats 50 GHDs (Or V-Ups) 75 Air Squats 200 Double...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk/Hold (Checkmark) EMOM 10 Level 1: Even minute: 30 seconds of wall walks to a height of comfort level Odd Minute: Double KB Overhead Static Hold [light weight] Level 2: Even minute: 30 seconds of wall walks with OPEN standards [hands on the line] Odd...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 2 sets 1 Deadlift @95% + 4 Bounding Jumps -complete 1 set every 1:30-2:00- Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. 2 sets of 4 bounding jumps. Record furthest set. (Distance is the total distance of the 4 jumps together) The...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch + Snatch Balance 4 sets 1 Snatch + 1 Snatch Balance (@75-80%) -complete a set every 1:30-2:00- The Unknown (3 Rounds for time) (RX’d) 21-15-9 Calorie Ski (OR Row) (Female Calories: 16-12-7) Toes to Bar -@8:00- 21-15-9 Calorie Ski (OR Row) (Female Calories: 16-12-7) Overhead Squats...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Scaramanga (Time) (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar (Scale) 5 Rounds 10 Up Down to Bar 15 Hanging Knee Raises Target TIme: 10:00-12:00 Time Cap: 14:00 Workout Option...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE ACID Athletics Challenge (Time) Fastes Time Wins! 50/40 Calorie Row 50 Wall Balls (20/14) 34/27 Cal Air Bike 10:00 Time Cap Mr. Big (Time) (RX’d) TEAMS OF 2 100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16) 100-80-60-40-20m Sled Push (3×45/2×45) (Or Back Rack Walking Lunge (95/65)) (Repeat from Aug 26th,...Read More