BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pull-up (3 Rounds for reps) Complete 3 rounds of 5+ reps * Goal is to complete each set unbroken * Rest 2 minutes between sets Level 1: Banded Pull-ups Level 2: Strict Pull-ups Level 3: Kipping Pull-ups Level 4: Butterfly Pull-ups Bonfires and Hayrides (Time) (RX’d) 3 sets 12/10 Calorie Air Bike 6 Bar Muscle Ups 12/10 Calorie Air Bike -rest 1:00 between sets- -rest 3:00 between workouts – 3 sets 12/10 Calorie Air Bike 6 Burpee Pull Ups 12/10 Calorie Air Bike -rest 1:00 between sets- (Scale) 3 sets 8/7 Calorie Air Bike 6 Jumping Chest to Bar 8/7 Calorie Air Bike -rest 1:00 between sets- -rest 3:00 between workouts – 3 sets 8/7 Calorie Air Bike 6 Up Down + Jumping Pull Up 8/7 Calorie Air Bike -rest 1:00 between sets- Target time each set: 2:00-2:30 Time cap...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Build to a new 1RM Deadlift Post: 3 sets of 8 Dumbbell Z-Press Double DB Z-Press (3 sets 8 Dumbbell Z-Press) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first. Golden Hour (AMRAP – Rounds and Reps) (RX’d) 8:00 AMRAP 12 Dumbbell Deadlift (50s/35s) 48 Double Unders -Rest 2:00 between AMRAPs- 8:00 AMRAP 8 Dumbbell Bench Press (50s/35s) 8 Box Jump Overs (24/20) (Scale) 8:00 AMRAP 8 Dumbbell Deadlift (light) 36 Single Unders -Rest 2:00- AMRAP 8:00 8 Dumbbell Bench Press (light) 8 Box Step ups (20)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Pumpkin Spice (Time) (RX’d) 400m Run 30/24 Calorie Ski (OR Row) -rest 1:1- 2 Rounds 200m Run 15/12 Calorie Ski (OR Row) -rest 1:1- 4 Rounds 100m Run 10/8 Calorie Ski (OR Row) -rest 1:1- 2 Rounds 200m Run 15/12 Calorie Ski (OR Row) -rest 1:1- 400m Run 30/24 Calorie Ski (OR Row) Fitness (AMRAP – Rounds and Reps) 25 min AMRAP 21 Jump rope/plate hop 15 abmat sit ups 9 ring rows @10 mins 27 goblet squat 27 push ups Return to Amrap until 20 mins Pacing needs to be consistant. The reps are small enough to go unbroken. Jump rope can be scaled to plate hops. Score is total rounds and reps OPTIONAL – Glute Blast Class (Checkmark) Warm-Up (8 minutes) • 30 sec Jumping Jacks • 30 sec Air Squats • 10 Glute Bridges • 10 Banded Lateral Walks...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Option Workout (Checkmark) Recovery Workout 45-60 Min (Zone 2 Pace) 1000m Run 1000m Row 12 Side Plank Arch Ups (each side) 2000m Bike Erg (or 60/50 cal Air Bike) 3 Skin the Cat (controlled) Side Plank Arch Up Skin the Cat BLFC Racing – HYROX (5 Rounds for distance) Warm-up: AMRAP8 200m Row or Ski (switch each round) 5 Inchworm Push Ups 10 Lunges 10 KB Deadlifts (moderate) 10 Banded Pull Aparts 100m Sled Push (empty or light) Accessory: 5×5 Double Dumbbell Bent Over Row * Build in weight each set * Rest 1-2 minutes between sets Pre-Workout: 3 Rounds with a partner: Partner 1: 30 second Row / Partner 2: 30 second Ski (build in pace each round) 30 second shared Sled Push (build in weight each round) (Rotate the Row/Ski each round) Workout: Partner Workout 5 Sets 3 min...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bingpot! (Time) (RX’d) Teams of 2 (1:1) 5 sets each 30 Double Unders 10 Toes to Bar 200m Run 10 Toes to Bar 30 Double Unders (Scale) Teams of 2 (1:1) 5 sets 30 Single Unders 10 Hanging Knee Raises 100m Run 10 Hanging Knee Raises 30 Single Unders Target time each set: 2:20-2:50 Time cap each set: 3:00 Overall time cap: 30:00 BLFC Mini Pump – Lower Push (Checkmark) 4 sets 12 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10 -rest 30 secs- 20 2″ Toe Elevated Standing Calf Raises @ RPE 7/10 (farmers hold DBs) -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. Dumbbell Bulgarian Split Squats Goblet Hold Single Leg...Read more