BLK LBL Fitness Club – FITNESS / PERFORMANCE The Ranch (Weight) (RX’d) Every 2:00 (16:00) 12/10 Calorie Bike 6 Hang Power Cleans + 4 Push Jerks (50-60%) (Scale) Every 2:00 (16:00) 6/5 Calorie Bike 6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light) Target time each set: 1:10 -1:30 Time cap each set: 1:30 Shock Method (Press) (3 Rounds for weight) “Shock Method” 3 sets: 6 Bench Press (Heavy) 12 Push-ups 25 Bench Dumbbell Fly (light) -Rest 2:00 between sets- Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets. Fitness (Time) For Time 200m Row 25 Alternating DB Hang Clean & Jerks 400m Row 40 Yd. Single Arm DB Overhead Carry (20yd. r/ 20 yd. l) 600m Row 15 DB Box Step Ups 800m Row 10 DB Bench Press 1000m Row 5 DB SquatsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 2 sets 1 Front Squat @93% + 3 Box Jumps (moderate-high) -Complete 1 set every 1:30-2:00- Box Jumps by Height (Distance) 2 sets 3 Box Jumps The OPEN (Time) (RX’d) 200 Double Unders 75 Air Squats 50 GHDs (Or V-Ups) 75 Air Squats 200 Double Unders (Scale) For Time: 200 Single Unders 50 Air Squats 50 Sit Ups 50 Air Squats 200 Single Unders Target Time: 11:00-14:00 Time Cap: 18:00 Fitness – Endurance (Time) Buy in: 600/500m row -Then- 20:00 AMRAP of 5/5 DB hang power cleans 50/35 5 burpees 5 air squats -Then- Buy out: 600/500m row A strong, consistent row is key for this workout.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk/Hold (Checkmark) EMOM 10 Level 1: Even minute: 30 seconds of wall walks to a height of comfort level Odd Minute: Double KB Overhead Static Hold [light weight] Level 2: Even minute: 30 seconds of wall walks with OPEN standards [hands on the line] Odd Minute: Double KB Overhead Static Hold (53/35 lbs)(24/16 kg) Level 3: Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds] Odd Minute: Double KB Overhead Static Hold (70/53 lbs)(32/24 kg) MVP Arena (3 Rounds for reps) (RX’d) 3 sets: 5:00 AMRAP 400m Run into 2, 4, 6, 8… reps in remaining time of: Bar Muscle Ups (Or 2x Chest to Bar) Wall Walks -rest 2:00 between sets- Score is total reps of Bar Muscle Ups and Wall Walks in each set. (Scale) 3 sets: 5:00 AMRAP...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 2 sets 1 Deadlift @95% + 4 Bounding Jumps -complete 1 set every 1:30-2:00- Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. 2 sets of 4 bounding jumps. Record furthest set. (Distance is the total distance of the 4 jumps together) The Unknowable (Time) (RX’d) 5 Rounds 50ft Dumbbell Walking Lunge (50s/35s) 6 Burpee Box Get Overs (48/40) (Or 10 Burpee Box Get Overs (30/24) (Scale) 5 Rounds 50ft Single Dumbbell Walking Lunge (light) 6 Up Downs + Box Step Ups (24/20) Target time: 9:00-11:00 Time cap: 15:00 Fitness – Endurance (Time) In a 3:00 window, complete: 18/16 cal row 15/12 cal bike * max calorie ski erg in remaining time. Rest 2:00 between sets Continue in this timeframe and rep scheme until you achieve 200/160 cals on ski erg . Workout Notes: The goal is completion...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch + Snatch Balance 4 sets 1 Snatch + 1 Snatch Balance (@75-80%) -complete a set every 1:30-2:00- The Unknown (3 Rounds for time) (RX’d) 21-15-9 Calorie Ski (OR Row) (Female Calories: 16-12-7) Toes to Bar -@8:00- 21-15-9 Calorie Ski (OR Row) (Female Calories: 16-12-7) Overhead Squats (75/55) -@16:00- 21-15-9 Toes to Bar Overhead Squats (75/55) (Scale) 12-9-6 Calorie Ski (OR Row) (Female Calories: 10-7-5) Hanging Knee Raises -@8:00- 12-9-6 Calorie Ski (OR Row) (Female Calories: 10-7-5) Dumbbell Squats (light) -@16:00- 12-9-6 Hanging Knee Raises Dumbbell Squats (light) Target time each set: Sub 6:00 Time cap each set: 7:00 Fitness (AMRAP – Rounds and Reps) 30:00 Amrap 500m/400m Row 30 Sit-Ups 15 Deadlifts (moderate) Standing Alternate DB Hammer Curls (Checkmark) 3 sets: 15 reps – RPE 7 *Rest 1:00-1:30 b/t setsRead more