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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Vasque (Time) (RX’d) Teams of 2 5 Rounds (each) Partner 1: 30/24 Calorie Row Partner 2: 3-2-1 Squat Cleans (165/115) with 1 Rope Climb after each set (Or 3 Strict Pull Ups) Switch after both partners finish (Scale) Teams of 2 5 Rounds (each) Partner 1: 20/16 Calorie Row Partner 2 5-3-1 Dumbbell Squat Cleans (light) 1 Zombie Rope Climb after each set (Or 3 Jumping Pull Ups) -Switch when both partners finish their station. Target time: 32:00-34:00 Time cap: 40:00 BLFC Pump – Lower Push (Checkmark) 5 sets 10 Goblet Heel Elevated Squats @ RPE 5/10 -rest 30 seconds- 20 Farmers Hold Standing Calf Raises @ RPE 5/10 -rest 2 minutes b/t rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Pull + Hang Snatch (Weightlifting Variable Reps & Sets) Snatch Complex: Snatch Pull + Hang Snatch (5×2 @ 75-80%) – Focus: Speed under the bar and secure catch Post: 3 sets of 10 Band-resisted Face Pulls Post Accessory: Banded Face Pulls (Checkmark) 3 sets 10 Banded Face Pulls Banded Face Pulls Salomon (Time) (RX’d) For time: 100m Run 10 Box Jump Overs (20) Wall Walk Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7) (Scale) For time: 100m Run 10 Box Step ups (20) Inchworms Start @ 1 and add 1 Wall Walk every round up to 5 (1-2-3-4-5) Target time: 13:00-15:00 Time cap: 18:00 Fitness (AMRAP – Rounds and Reps) 25:00 min. AMRAP 1-2-3-4-5-6… Cal Row KB Sumo DL High Pull (Challenging weight) – 10yd.-20yd-30yd-40yd-50yd-60yd… Sled Push (25#/empty) Score = complete Rounds plus reps Every...Read more