BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 8: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Dazed and Confused (AMRAP – Rounds and Reps) (RX’d) 20:00 AMRAP 200m Run 10 Pull Ups 20 Push Ups 30 Air Squats (Scale) 20:00 AMRAP 200m Run 10 Ring Rows 15 Bar Push Ups 20 Air Squats Target number of Rounds: 4.5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Fitness (Time) 100 Double Unders 50 Burpees 100 Double Unders 750M Row 100 Double Unders *Time cap 14:00 Minutes Crush Grip Kettlebell Bench (4 Rounds for weight) 4 sets: 10 reps – RPE 7 *Rest 1:00-1:30 b/t setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Texas Ranger Bobby (Time) (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- Target time: 9:00-11:00 Time cap: 15:00 Workout Option 2 Recovery Workout (Checkmark) 40-45 Air Bike @Zone 2 Pace First 30 minutes are 12 Sec. Sprint followed by 48 Sec. Recovery Spin -then- 10-15 Min Zone 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE “Shake and Bake!” (Time) (RX’d) TEAMS OF 2 50 Synchro V-Ups -into- 5 Rounds Partner 1: 300/250m Row Partner 2: 50ft Dumbbell Walking Lunge (2×50/35) *Switch when both are completed -into- 50 Synchro V-Ups (Scale) TEAMS OF 2 30 Synchro Sit Ups -into- 5 Rounds Partner 1: 200/175m Row Partner 2: 50ft Single Dumbbell Walking Lunge (light) -Switch when both are completed -into- 30 Synchro Sit Ups Target time: 18:00-20:00 Time cap: 25:00 BLFC Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Russian Kettlebell Swings @ moderate weight -rest 30 seconds- 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) -rest 30 seconds- 7 Around the Worlds (each side) -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on...Read more

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