BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 West Point (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 10/8 Calorie Air Bike 10 Kettlebell Shoulder to Overhead (5 per arm, 53/35) 10 Kettlebell Swings (53/35) Target Rounds: 8+ rounds Minimum number of rounds before scaling: 6 Rounds Workout Option 2 Recovery Workout (Distance) 30 Min Air Bike @Zone 2 Pace *Every 2 minutes do 10m Sled Push OR 8 Alt. Jumping Lunges -Then- 15-20 Air Bike @Zone 2 PaceRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout54 (Time) Parris Island (RX’d) Teams of 2 3 Rounds 50 Burpee Box Jump Over (20) Reps of Back Squats Totaling 5000/4000lbs** You can take the bar from the rack Split reps as desired Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets. Repeat workout from June 2, 2023 (Scale) Teams of 2 3 Rounds 30 Up Down + Step Ups (20/16) 50 Dumbbell Front Squats (light) Target time: 16-18 minutes Time cap: 24 minutes Ring Dips (Checkmark) 6 rounds of Max Effort, alternating between exercises [40 seconds of work/20 seconds of rest] Strength Option Level 1: Heel Assist Box Dips / Inchworm to Push Up...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 10: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 10: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase = 365#……..start at 50% and increase by 15 pounds every week In Kilos: 1RM…………..Increase = 165kg…….start at 50% and increase by 7.5kg every week Pendleton (Time) (RX’d) 10-9-8-7-6-5-4-3-2-1 50ft Shuttle Runs 10 GHDs after each set...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Snatch Every 1:30 (6 sets) 1 Squat Snatch @85%+ Snatch Deadlift + Snatch Pull 3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM) Bethesda (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 60 Double Unders 10 Burpee Box Get Overs (30/24) 6 Power Snatch (135/95) (Scale) Every 4:00 (4 sets) 60 Single Unders 10 Burpee Box Get Overs (20/16) 10 Alternating DB Snatch (light) Target time each set: 2:10-2:30 Time cap each set: 3:00 Fitness (Time) 5 Rounds 200m Run 9 Ring rows 12 Push-ups 15 Air squats Seated Arnold Press (Checkmark) 4 sets: 10 reps – RPE 8 *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....Read more