BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Big Agnes (8 Rounds for time) (RX’d) Every 2:00 (16:00) 12/10 Calorie Air Bike 6 Burpee Box Jump Overs (24/20) Target Time each set: Sub 1:15 Time Cap each set: 1:30 Workout Option 2 BLFC Racing – HYROX (3 Rounds for reps) Strength/Accessory: 3 Sets: Partner 1: :45 Sled Drag Partner 2: :45 Wall Sit – Switch – 15 Banded Face Pulls/each * Build in weight each set. Workout:
 3 Rounds for Total Reps (17 minutes total) 1 minute Sandbag Lunges 1 minute Kettlebell Swings 1 minute Burpee Broad Jumps 1 minute Sled Push 1 minute Bike for Calories 1 minute RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Run/Row/Run (Time) (RX’d) TEAMS OF 2 4 mile Run 3000m Row 2 mile Run * All distances are shared between partners, with one partner working at a time. (Scale) Teams of 2 2 mile Run 1000m Row 1 mile Run (Split as needed) Target time: 45:00-50:00 Time cap: 55:00 Core Work: (Checkmark) 4 sets: 15 Abmat Sit Ups -rest 30 seconds- 15 Kettlebell Side Bend (each side) -rest 30 seconds- 15 Strict Hanging Leg Raise -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. Kettlebell Side Bend Strict Hanging Leg RaiseRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Deadlift: Build to a 1RM in 5-6 working sets (15 minutes to complete) ** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform: 3-4 sets of 3 reps @ 80-85% Dumbbell Z Press Seated Double Dumbbell Z Press After the heavy deadlift is complete, perform: 3 sets of 6–8 Dumbbell Z-Press Atlas (Time) (RX’d) 9-15-21 Thrusters (95/65) 3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups) -into- 100ft Overhead Walking Lunge (95/65) (Scale) 9-15-21 Dumbbell Thrusters (light) 3 Zombie Rope Climbs after each set -into- 100ft Single Dumbbell Walking Lunge (light) Target time: 7:00-9:00 Time cap: 12:00 Fitness (AMRAP – Rounds and Reps) 10 min AMRAP 6-12-18-24-30…. Wall Balls 3-6-9-12-15… Ring Rows *Rest 2:00 mins 10 min AMRAP 20 Abmat sit ups 10/7 Calorie Ski BLFC WEEKLY KOH CHALLENGE #2 (AMRAP...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Snatch: Build to a 1RM in 5-6 working sets (15 minutes to complete) ** If you found a Snatch 1RM at the end of our last strength cycle, instead perform: EMOM8 1 rep @75-80% of Snatch 1RM Bent Over Barbell Row (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets Focus: With a double overhand 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. After the snatch...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 1) (AMRAP – Reps) Pressing Test Day: Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes. Level 2: Complete max effort kipping handstand push-ups within 2 minutes. Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes. Make sure you save these numbers so you can use them throughout the cycle. Going Dark (Time) (RX’d) 50/40 Calorie Air Bike 200ft Farmer Carry (70s/50s) 50 Hand Release Push Ups 200ft Farmers Carry (70s/50s) 50/40 Calorie Air Bike (Scale) 30/24 Calorie Air Bike 100ft Farmer Carry (light) 20 Dumbbell Bench (light) 100ft Farmers Carry (light) 30/24 Calorie Air Bike Target time: 14:00-16:00 Time cap: 18:00 Fitness (2 Rounds for time) 25-20-15 Calorie Row Dumbbell Deadlift *rest 2:00 20-15-10 Dumbbell Deadlift Calorie Row Accessory: Single Leg Dumbbell Romanian Deadlift (Checkmark) Set 1 –...Read more