BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 3): Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90% Post: 3 sets of 10 Dumbbell Arnold Press Seated Arnold Press (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout. 3 Sets 10 Dumbbell Arnold Press -rest 1 miute between sets- Pack Out (4 Rounds for distance) (RX’d) 4 sets 2:30 AMRAP 12/10 Calorie Air Bike 12/10 Calorie Row Max Distance 50ft Shuttle Run -Rest 2:30 between sets- (Scale) 4 sets 2:30 AMRAP 8/6...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Front Squat + Jerk (Weightlifting Variable Reps & Sets) Clean & Jerk Complex: Clean + Front Squat + Jerk (Or Push Jerk) (4×3 @ 75-80%) – Focus: Strong catch, tight front rack, aggressive split Post: 3 sets of 10 Seated Single Arm Rows with Band Broadhead (Time) (RX’d) 21-15-9-9 Thrusters (95/65) Lateral Burpees over the Bar (Scale) 15-12-9-6 Dumbbell Thrusters (light) Up Downs Target time: 8:00-10:00 Time cap: 15:00 Fitness (AMRAP – Rounds and Reps) 25:00 Amrap 12/9 Assault Bike 3 Dbell Push Press 6 Front Squats -Stimulus will be moderate to high pace. Each round should take about 1:30-2:00 mins. During rest try to get your breathing under control so you will be ready to start your next round Post Accessory (Checkmark) 3 Sets 10 Seated Single Arm Rows with Band (each side)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 4) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows Even minute: 10-20 second hang on rig Level 2: Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups Even minute: 20 second hang on rig Level 3: Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups Even minute: 30 second hang on rig Score the number of reps completed per set for the odd minute movement * If you did not complete the max test, instead do 30 seconds of work for the odd minute. The Stalk (AMRAP – Rounds and Reps) (RX’d) 20:00 AMRAP 20/16 Calorie Row 50ft Farmers Carry (50s/35s) * Add 50ft...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 3): 3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90% Post: 3 sets of 10 Barbell Rows (supinated grip) Bent Over Barbell Row – Underhand Grip (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep. 3 Sets 10 Barbell Rows (supinated grip) -rest 1:00 between...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hyperlite (5 Rounds for time) Freedom (RX’d) Every 3:00 (15:00) 10/8 Calorie Air Bike 8 Burpee Box Get Overs (30/24) 10/8 Calorie Air Bike (Scale) Every 3:00 (15:00) 8/6 Calorie Air Bike 6 Up Down + Box Step Up (20) 8/6 Calorie Air Bike Target TIme each set: Sub 2:00 Time Cap each set: 2:30 BLFC Hyrox (3 Rounds for reps) Warm-up: AMRAP8: 200m Run 5 Dynamic Squat Stretches 5 Inchworm Push-ups 10 Double Dumbbell Deadlifts (build each round) 10 Lunges 5 Burpee Broad Jumps Accessory: 3 sets of Sandbag Bearhug Hold + March for 45 seconds. 1-2 minute rest between Pre-Workout: One round at 80% effort 200m Run 10 second Ski Erg (fast pace) 3 Burpee Broad Jumps 10m Farmer Carry (moderate load) Workout: AMRAP7: 1000m Run + max Calorie Ski in remaining time – 1 min rest – AMRAP7: 1000m...Read more