BLK LBL Fitness Club – FITNESS / PERFORMANCE “If you ain’t first, you’re last.” (Time) (RX’d) For Time: 15 Clean and Jerks (155/105) 90 Wall Balls (20/14) 15 Clean and Jerks (155/105) (Scale) For Time: 15 Dumbbell Clean and Jerks (light) 50 Wall Balls Thrusters (light) 15 Dumbbell Clean and Jerks (light) Target time: 9:00-11:00 Time cap: 15:00 Turkish Get Up Turkish Get-Ups 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Fitness (4 Rounds for reps) 4 Rounds – AMRAP 4 Double Dumbbell Thrusters 6 Double Dumbbell Box Step-ups 8 Cal on Rower R1: Work 2mins- Rest 1 min R2: Work 4 mins-Rest 2 mins R3: Work 6 mins-Rest 3 mins R4: Work 8 mins *Restart back to the beginning after each set.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 7: 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 Rope Climbs (Checkmark) Strength Option – 8 minute EMOM Level 1: Odd Minute: 4-6 Assisted Chin Ups Even Minute: 2-4 Rope Pull to Stand Level 2: Odd Minute: 3-5 Chin Ups Even Minute: 5-6 Rope Pull to Stand Level 3: Odd Minute: 4-6 L Chin Ups [keep legs in L position] Even Minute: 2-3 Rope Climbs Conditioning Option Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute Workout: 8 minute EMOM. Alternate between 1 Legless Rope Climb & 3 standard Rope Climbs for the odd minute, perform 40 double-unders for the even minute. Minute 1: 1 Legless Rope Climb Minute 2: 40 double-unders Minute 3: 3 Rope Climbs (not legless) Minute 4: 40 double-unders Minute 5: 1 Legless Rope Climb etc… Strict Pull-ups (Checkmark) 6 minute EMOM Level 1: Odd Minute: 4-6 Box Assist Pull...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Hang Power Clean + Push Jerk Every 1:00 (10:00) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75% -into- 3×3 Jerk Balance (Light, skill work) Jerk Balance Jerk Balance 3×3 3×3 Jerk Balance (Light, skill work)3×3 Jerk Balance (Light, skill work) Talladega Nights (Time) (RX’d) 40-30-20 GHDs (Or V-Ups) Box Jump Overs (20) (Scale) 30-20-10 Sit Ups Box Step Ups (20) Target time: 8:00-10:00 Time cap: 14:00 Fitness – Endurance (AMRAP – Reps) 15 rounds: 2:00 AMRAP 300m run Max Wall balls (20/14) -2:00 rest- Score is total wall ballsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 7: 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 Ricky Bobby (3 Rounds for time) (RX’d) Every 7:00 (3 sets) 300m...Read more