BLK LBL Fitness Club – FITNESS / PERFORMANCE Hang Snatch + Overhead Squat 4 sets: 2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM – Complete 1 set every 1:30-2:00 The Dudes (Time) (RX’d) 5 Rounds 18/14 Calorie Air Bike 15 GHDs 9 Double Dumbbell Step Ups (50s/35s)(24/20 box) (Scale) 5 Rounds 12/10 Calorie Air Bike 15 Sit Ups 9 Single Dumbbell Step Ups (light) (20/16 box) Target time: 16:00-18:00 Time cap: 20:00 Fitness (AMRAP – Rounds and Reps) 25 min Amrap 3-6-9-12-9-6-3 Ring Rows 6-9-12-15-12-9-6 Dumbbell Push Press 9-12-15-18-15-12-9 Box jump/Box step up * Do them as Ring Row/DB Push Press/Box JumpRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Phoenix Flames (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (Scale) Every 2:00 (8 sets) 12 Box Step Ups (20/16) 16 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds Workout Option 2 Recovery Workout (Distance) Air Bike, Row, Ski, or Run Option 1 20 Min for Max Average Wattage Option 2: (Recovery) 40 Min Zone 2 (Nasal Breathing) How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR) Zone 2 Range: Minimum = RHR + .5(HRR) Maximum = RHR + .75(HRR) EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR) RHR = 220 – 30 – 60 = 130 Zone 2 Range Minimum = 60 +.5(130) = 60+65 = 125...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mayhem for Water (AMRAP – Rounds and Reps) (RX’d) Teams of 2 15:00 AMRAP 800m Row (split) (Partner holds Farmer Hold with 70/50s) 25 Synchro Burpees over Rower (Scale) Teams of 2 15:00 AMRAP 800m Row (split) (Partner holds Farmer Hold with light DBs) 25 Synchro Up Downs Target number of Rounds: 2.5+ Rounds Minimum number of Rounds before scaling: 2 Rounds Mayhem for Water is a donation workout in support of bringing clean and living water to Ethiopia. If you’d like to learn more or make a donation towards this incredible cause, please visit classy.org/event/mayhem-for-water-2025/e693957 . Core Work: (Checkmark) 4 sets: 15 Kettlebell Side Bend (each side) -rest 30 seconds- 12 Strict Hanging Leg Raise -rest 30 seconds- 30 KB Front Rack Marches (each side) -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk 15:00 to Find 1RM Clean and Jerk (build across sets) Chicago Slice (Time) (RX’d) For Time: 150 Double Unders 50 Chest to Bar 50 Back Squats (95/65) 50 Kettlebell Swings (53/35) 150 Double Unders (Scale) For Time: 150 Single Unders 50 Ring Rows 30 Dumbbell Squats (Light) 50 Russian Kettlebell Swings (light) 150 Single Unders Target time: 12:00-14:00 Time cap: 18:00 Fitness (AMRAP – Rounds and Reps) Teams of 2 30 Min Amrap P1: 75 Jump Rope 6 Box step Up 4 D-ball Cleans P2: Accumulate max cal Air Bike As individual: 30 Min Amrap 75 Jump Rope 6 Box step Up 4 D-ball Cleans 10 Cal Air Bike (Zone 2)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (5 Rounds for reps) Every 90 seconds for 5 rounds (7:30 total) Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups ** After completing each max set, rest for the remainder of the 90 seconds. Dallas Flash (4 Rounds for time) (RX’d) 2 Rounds 12 Bench Press (135/85) 12 GHD Sit Ups (Or V-Ups) -@5:00- 24 Bench Press (135/85) 24 GHD Sit Ups (Or V-Ups) -@10:00- 24 GHD Sit Ups (Or V-Ups) 24 Bench Press (135/85) -@15:00- 2 Rounds 12 GHD Sit Ups (Or V-Ups) 12 Bench Press (135/85) (Scale) 2 Rounds...Read more