BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Dusty Miles – “Death By Burpees” (AMRAP – Rounds and Reps) (RX’d) Every 1:00 for as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. Score = last round successfully completed + reps into the next round. (Scaled) Death By Up Downs Target Round: 14+ Minimum Round before scaling: 10 Workout Option 2 Recovery Workout (Distance) 15-20 Min Run at Zone 2 pace -Directly into- 20-30 Min Zone 2 Seated Bike Erg If a Bike Erg is not available, sub Air Bike or Row at Zone 2 pace for the second piece How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR) Zone 2 Range: Minimum = RHR + .5(HRR) Maximum = RHR + .75(HRR) EXAMPLE: for...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Kristofferson (Time) (RX’d) TEAM OF 2 3 Rounds: 100 Double Unders (each/same time) 50 Strict Sit Ups, split as needed (Partner holds plank on elbows) 40-30-20 Deadlifts (275/185) (Scaled) 3 Rounds: 75 Single Unders (each/same time) 50 Sit Ups, split as needed (Partner holds plank) 40-30-20 Deadlifts (light-moderate) Target time: 15:00-18:00 Time cap: 24:00 BLFC Mini-Pump –Glutes and Shoulders (Checkmark) 4 Rounds 10 Seated Dumbbell Z Press @ Light weight – maintain control and quality RPE 5 -rest 30 seconds- 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 OR 20 Supermans -rest 30 seconds- 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7 -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Heavy Single Bench Press Ira Hayes (Time) (RX’d) 10 Squat Clean Thrusters (135/95) 30 Handstand Push Ups 20 Thrusters (135/95) 20 Strict Handstand Push Ups 30 Front Squats (135/95) 10 Wall Walks (Scaled) 10 Dumbbell Squat Clean Thruster (light) 30 Push Ups 20 Thrusters (light) 20 Dumbbell Push Press (light) 30 Front Squats (light) 10 Inchworms Target time: 12:00-14:00 Time cap: 16:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 30 Second Pigeon Stretch Drops 2 Minute Bench Stretch for Lats 1 Minute Foot 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. Stretch videos are available in the athlete...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Highwaymen (10 Rounds for time) (RX’d) Every 2:00 (10 sets) 200m Run (75-80%) (Scaled) Every 2:00 (10 sets) 100m Run (75-80%) Target time each set: 40-50 seconds Time cap each set: 1:00 Gymnastics Test: Pull-ups (Checkmark) Test one of the following: * Level 1: The lightest band that you can perform one strict pull-up with * Level 2: One set of max, unbroken strict pull-ups or chin-ups * Level 3: Max weight strict pull-up 1RM Fitness (Time) 0:00-5:00 800m Run/1600m Bike 5:00-25:00 20 min AMRAP 5 Ring Rows 10 Bar Push Ups (Low Bar) 15 Double Dumbbell SquatRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE American IV (AMRAP – Rounds and Reps) (RX’d) 30:00 AMRAP 1000m Row 30 GHDs (Or V-Ups) 20 Burpee over Rower (Scaled) 30:00 AMRAP 500m Row 20 Sit Ups 10 Up Downs Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 3 Rounds Sandbag Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 10x 5 Second Cobra 1 Minute Forearm Smash Note: the easy cardio portion should be done immediately...Read more