BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (Checkmark) All Athletes: Every 2 minutes for 10 minutes complete: Level 1: 5-7 Tempo Strict HSPU – 3 seconds down + 3 seconds up Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated You should have at least 45 seconds of rest – choose your level accordingly. There is no Conditioning Option during the Open. Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf Foam Rolling 1 Minute Couch Stretch 1 Minute Cat Cow Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets: 3 Front Squat (75-80%) -Complete a set every 2:00- Repeat_Workout_50 (3 Rounds for time) (RX’d) Every 5:00 (3 sets) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’) 10 Toes to Bar or 10 V-ups * Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2. (Scale) Every 5:00 (3 sets) 8 Hanging Knee Raises 8 Up Downs 10 Sit Ups 8 Up Downs 8 Hanging Knee Raises Target time each set: 2:45-3:15 Time cap each set: 4 minutes “The Shire” -Repeat from Feb 27th, 2024- Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 1 Minute Calf Pumps 1 Minute Forearm Smash Note: the easy cardio portion should...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hang Power Snatch Every 2:00 (5 sets): 5 Hang Power Snatch (build-in weight) “Diane Bailey” (Time) (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups This is an official Mayhem Benchmark workout, so get after it! (Scale) 21-15-9 Dumbbell Deadlift (light) Push Ups Target time: 6-8:00 Time cap: 10:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 15 Side Lying Rotations (each side) 2x 10 Seated External Rotations (each side) Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes. Side Lying Rotations Seated External Rotations Fitness (2 Rounds for reps) 5:00 Max cal Ski or Row...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Sugarloaf (Time) (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Air Squats If athletes are unable to run, other options include: 2000/1600m Row or Ski, or 120/100 cal Air Bike. (Scale) For Time: 800m Run -Every 1:00, including 0:00 perform 6 Air Squats Target TIme: 10-12 minutes Time Cap: 16 minutes Workout Option 2 Recovery Workout (Distance) 45-60 Minutes Run Warm Up 5 Min Warm Up -Then- 10 Min Easy 10 Min Moderate 10 Min Hard -Then- In remaining time easy cool down If needed, sub a machine option for the run with the same prescribed effort.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fireline Los Angeles (AMRAP – Rounds and Reps) (RX’d) Teams of 2 27:00 AMRAP 12 Clean and Jerks (135/95) 40/32 Calorie Row 180 Double Unders -Split reps/calories as needed- This workout was created to raise awareness about the devastating fires recently impacting LA. The workout numbers are significant: -27 people died -More than 12,000 structures burned -Nearly 40,000 acres burned -180,000 people evacuated at the peak If you would like to donate towards affected communities/families (including gyms), please visit classy.org/give/655722/?preview=true#!/donation/checkout (Scale) Teams of 2 27:00 AMRAP 12 Synchro Single Dumbbell Clean and Jerks (light) 40/32 Calorie Row 180 Single Unders -Split reps/calories as needed- No target score. Just move and work hard. BLFC Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Leaning Lateral Raise @ moderate weight – maintain quality -rest 30 seconds- 10 Barbell Drag Curls @ moderate weight –...Read more