BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets of: 5 Front Squats @75% followed by 3 Box Jumps (moderate-high) -Complete 1 set every 1:30-2:00- Box Jumps by Height (Distance) Box Jumps: Moderate-High Height 5 sets 3 Box Jumps King Randor (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 1 Rope Climb (or 3 Strict Pull Ups) 10 Ring Push Ups (Or Deficit Push Ups (4in/2in)) (Scale) 10:00 AMRAP 1 Zombie Rope Climb (Or 5 Ring Rows) 8 Bar Push Ups Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Fitness (Time) Buy In – 30 KB American Swings 6 Rounds 12 Ring Rows 400m Run Cash Out – 30 KB American SwingsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets of: 5 Deadlifts @ 75% followed by 3 Broad Jumps – Complete 1 set every 1:30-2:00- Broad Jump (Distance) Record best set (Total distance of best set of 3 jumps) Beast-Man (Time) (RX’d) Teams of 2 4 Rounds 40/32 Calorie Air Bike 20 Synchro Burpee to Bar (6in) (Scale) Teams of 2 4 Rounds 20/16 Calorie Air Bike 10 Synchro Up Downs Target time: 14:00-16:00 Time cap: 18:00 Fitness – Endurance (No Measure) 50-45-40-35-30-25 cal Assault Bike *After each round is complete 10 d-ball over the box 80/30 to 48/42″ • Time Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Battle Cat (Weight) (RX’d) Every 1:30 (9:00) 12/10 Calorie Row (Or Ski) 5 Hang Squat Snatches (50% of Snatch 1RM) (Scale) Every 1:30 (9:00) 8/7 Calorie Row (Or Ski) 8 Hang Dumbbell Snatch (light) Target time each set: 45-60 seconds Time cap each set: 1:10 BLFC Mini-Pump – Shoulders (4 Rounds for weight) 4 Rounds 10 Barbell Strict Press @ moderate weight – maintain control and quality – RPE 7 -rest 30 seconds- 10 DB Snow Angel Raise @ moderate weight – maintain quality – RPE 7 -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 minutes between rounds. Score the Strict Press, comment with the DB Raise DB Snow Angel Raise Fitness (AMRAP – Rounds and Reps)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (Checkmark) Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds] Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit] Teela-Na (Time) (RX’d) 800m Run -into- 5 Rounds 15 Toes to Bar 3 Wall Walks -into- 800m Run (Scale) 400m Run -into- 5 Rounds 10 Hanging Knee Raises 25ft Bear Crawl -into- 400m Run Target time: 16:00-18:00 Time cap: 20:00 Fitness – Endurance (Time) Air Bike: Lactate Tolerance & Power Score Time 24 Cals Harder (85-90%) 18 Cals Hardest (90%) 12 Cals Harder (85%) 18 Cals Hardest (90%) 24 Cals Harder (85%) *Rest 1 Min Easy (Arms Only) between reps....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Front Squat + Push Jerk 4 sets 1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80% of C&J) -complete a set every 1:30-2:00- He-Man (Distance) (RX’d) 15:00 AMRAP 12-10-8-6-4 Back Rack Walking Lunge (155/105) Box Jump Overs (30/24) -into- Max Distance Ski (Or Row) (Scale) 15:00 AMRAP 12-10-8-6-4 Dumbbell Walking Lunge (light) Box Step Up and Overs (24/20) -into- Max Distance Ski (Or Row) Target Distance: 1500/1200m + Minimum Distance before scaling: No minimum Fitness (AMRAP – Rounds and Reps) 25:00 AMRAP 12 Cal. Ski Erg 100 yd. Farmers Carry 6 Single Kettle Bell Goblet Squat 100 yd. Farmers CarryRead more