BLK LBL Fitness Club – FITNESS / PERFORMANCE Shoulder Press 5 sets 3 Shoulder Press (75-80%) -complete a set every 2:00 – Workout Oilers (5 Rounds for time) (RX’d) 5 sets: 20/16 Calorie Row 50 Double Unders 15 Dumbbell Bench (35s/25s) -rest 1:00 between sets- (Scale) 5 sets: 12/10 Calorie Row 50 Single Unders 12 Dumbbell Bench (light) -rest 1:00 between sets- Target time each set: 2-2:30 Time cap each set: 3:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 1 Minute Calf Pumps 1 Minute Ring Lat Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes. Calf Pump Ring Lat...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Helm’s Deep (Time) (RX’d) For Time: 100/80 Calorie Air Bike 100 Sit Ups (Scale) For Time: 60/48 Calorie Air Bike 60 Sit Ups Target TIme: 11-13:00 Time Cap: 16:00 Workout Option 2 Recovery Workout (Distance) 45 Minute Row @Zone 2 Pace *Every 5 minutes stop and do 50ft Handstand walk Alternative options: 60 second Handstand Walk practice, 4 Wall Walks, 30 second Plank/Handstand Hold, or 10 DB Strict Shoulder Press.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery (Partner) (AMRAP – Reps) (RX’d) Teams of 2 2 Rounds 5:00 Air Bike calories 4:00 Row calories 3:00 Run (Or 50ft Shuttle Runs) 2:00 Ski calories (Or Burpees) 1:00 Box Step Ups (20”) – One athlete works at a time. Score is total reps – (Scale) Teams of 2 2 Rounds 5:00 Air Bike 4:00 Row 3:00 Run (Or 50ft Shuttle Run) 2:00 Ski (Or Burpees) 1:00 Box Step Ups (16”) Target Calories/Distance/Reps each set: Air Bike: 80/65+ Calories Row: 900/750m+ Run: 500m+ Ski: 500/400m + Box Step Ups: 18+ Minimum DIstance before scaling: No Minimal requirement BLFC Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Alternating Double DB Step Back Lunges (Front Rack)(each side) @ moderate weight -rest 30 seconds- 10 Standing Banded Pallof Press (each side) -rest 30...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 35-lb (15-kg) dumbbell M: 50-lb (22.5-kg) dumbbellTo learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Couch Stretch 2x 10 Foam Roll Up Wall 1 Minute Forearm Smash Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press 5 sets: 3 Bench Press (75-80%) -Complete a set every 2:00- Nine Rings (Partner) (Time) (RX’d) Teams of 2 Men: 50-40-30-20-10 Calorie Row Women: 40-32-24-16-8 Calorie Row -1:1 on sets – (Scale) Teams of 2 Men: 30-25-20-15-10 Calorie Row Women: 24-20-16-12-8 Calorie Row -1:1 on sets – Target time: sub 17:00 Time cap: 20:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute QL Stretch 1-2 Minutes Squat Rack Pec Minor Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes. QL Stretch Squat Rack Pec Minor Fitness (Time) 800m run Then 4 rounds...Read more