BLK LBL Fitness Club – FITNESS / PERFORMANCE Karner Blue Butterfly (Time) (RX’d) Teams of 2 3200m Run (together) 100 Sandbag Cleans -or- D-Ball Cleans over Box (48/40) (100/70) (or Power Cleans (135/95)) (Scale) Teams of 2 2000m Run (together) 50 Sandbag Cleans -or- D-Ball Cleans over Box (30) (light) (or Dumbbell Power Clean (light))...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push Ups (5 Rounds for reps) 5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total) Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box Level 2: Buy in of 30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Erie Canal (2 Rounds for time) (RX’d) 21-15-9-9 Calorie Ski OR Row Dumbbell Bench Press (2×35/25) -rest 5:00- 21-15-9-9 Calorie Ski or Row Bench Press (95/55) *Female Calories: 16-12-8-8 (Scale) 2 sets 10-8-6-6 Calorie Ski OR Row Dumbbell Bench Press (light) -rest 5:00 between sets- (Female Calories:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 15:00 to Find 1RM Deadlift + Max Distance Broad Jump (build across sets) Broad Jump (Distance) Record distance of best jump 1777 (Time) (RX’d) 3 Rounds 8 Toes to Bar 8 Deadlifts (185/125) 25ft Handstand Walk (Or 2 Wall Walks) -straight into- 2 Rounds 12 Toes...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Erastus Corning (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 1-2-3-4-5-6-7-8-9-10….. Burpee Box Jump Overs (20) 4x50ft Shuttle Runs after each set (Scale) 15:00 AMRAP 1-2-3-4-5-6-7-8-9-10….. Up Down + Box Step up (20) 2x50ft Shuttle Runs after each set Target number of Rounds: 8+ Rounds Minimum number...Read More

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