BLK LBL Fitness Club – FITNESS / PERFORMANCE Duthie Park (Time) (RX’d) 1000/850m Row 25 Box Jumps (24/20) 25 Hang Power Cleans (155/105) 25 Box Jumps (24/20) 1000/850m Row (Scale) 500/450m Row 25 Box Step Ups (20) 25 Hang Dumbbell Power Cleans (light) 25 Box Step Ups (20) 500/450m Row Target time: 13:00-15:00 Time cap: 18:00 BLFC Mini Pump – Lower Pull (Checkmark) 3 sets 10 Barbell Good Mornings @ RPE 6/10 -rest 30 seconds- 10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10 -rest 1 minute between sets- * 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. Barbell Good Mornings Double Dumbbell Step Back Lunge – Farmers Carry Fitness (AMRAP – Rounds and Reps) 28:00 AMRAP :30 Slow Air Bike :30 Hard Air Bike Every...Read more

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 1) (Checkmark) Warm-Up (each day): 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs (Glute Focus A – Foundation Strength) 1. Barbell Glute Bridge – 4×10 2. Dumbbell Reverse Lunge – 3×12 (each leg) 3. Banded Kickbacks – 3×15 4. DB Romanian Deadlift – 3×10 Finisher: 3 rounds – 30s glute bridge hold + 10 jump squats Week 1-2 Activation & Foundation Focus: Mind-muscle connection, full range of motion, controlled tempo. Goal: Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work. – Structure: 5-7 Min Warm-up & activation 25-30 Min Strength/Accessory 5-1- Min Finisher/ConditioningRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Shoulder Press (Weightlifting Variable Reps & Sets) 5 sets 8 Shoulder Press -build across sets by feel- The Dons (Time) (RX’d) For Time: 100 Bench Press (115/80) -Every time you break perform 15/12 Calorie Air Bike (Scale) For Time: 75 Dumbbell Bench Press (light) -Every time you break perform 10/8 Calorie Air Bike Target time: 11:00-13:00 Time cap: 16:00 Fitness – Endurance (Time) 6 Sets 60 yd Sled Push (1-45lb/empty) 500/400m Row Rest 1:1 b/t setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Granite City (4 Rounds for time) (RX’d) Every 8:00 (4 sets) 300m Run 15 Toes to Bar 15 Dumbbell Front Squats (35s/25s) 25ft Front Rack Dumbbell Walking Lunge (35s/25s) 300m Run (Scale) Every 8:00 (4 sets) 150m Run 10 Hanging Knee Raises 10 Dumbbell Front Squats (light) 25ft Walking Lunge 150m Run Target time each set: 5:00-7:00 Time cap each set: 7:00 Fitness (AMRAP – Rounds and Reps) 28:00 Amrap 4 Double Dumbbell Thrusters 6 Sit Ups 24 Single Unders/Plate Hops Goal is 13 to 17 rounds SCORE IS TOTAL REPS November 1,000 Push-up Challenge (AMRAP – Reps) Challenge details: This challenge begins on Monday, November 3rd. For the November Monthly Challenge, perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This comes to 1,000 push-ups in November! You do NOT need to do them all at once....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Casper the Ghost (AMRAP – Rounds and Reps) (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Target Rounds: 7+ Rounds Minimum Number of Rounds before Scaling: 5 rounds Option 2 Recovery Workout (Checkmark) Recovery Workout 45-60 Minute AMRAP (Zone 2 Pace) 3000m Bike Erg (or 1200m Run or 90/72 calorie Air Bike) 100ft Dual Kettlebell Overhead Carry (2×53/2×35) 30 GHD Russian Twists (per side) * Sub Russian Twists from the ground, as needed. (KG conv: 24/16 KBs) Option 3 BLFC Racing – HYROX (5 Rounds for reps) Warm-up: 2 rounds: 200m easy jog 10 air squats 5 inchworms 10 alternating lunges – Then – 5/side World’s Greatest Stretch 30 seconcds per side: Pigeon Stretch – Then – 2 rounds at increasing intensity: 150m run 150m ski 5 burpee broad jumps 10...Read more