BLK LBL Fitness Club – FITNESS / PERFORMANCE Hammerheads (7 Rounds for time) (RX’d) Every 2:00 (14:00) 200/175m Row 3 Power Cleans + 3 Push Jerks (50-60%) (Scale) Every 2:00 (14:00) 150/125m Row 4 Dumbbell Cleans + 4 Push Dumbbell Push Press (light) Target time each set: 1:10-1:20 Time cap each set: 1:30 Shock Method (Press) (3 Rounds for weight) 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 – Endurance (Time) Air Bike Intervals 26 Cals Harder (85-90%) 14 Cals Hardest (90-95%) 23 Cals Moderate (75-80%) 20 Cals Hardest (90-95%) 23 Cals Harder (85-90%) 14 Cals Hardest (90-95%) 23 Cals Moderate (75-80%) *Rest 1 Min Easy between reps.Estimated Paces: Assault Bike RPMs Pace Hardest: 85-90 RPMs Harder: 75-80 RPMs Moderate: 60-65...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 15:00 to Find 1RM Front Squat + Max Height Box Jump (build across sets) Max Height Box Jump (Distance) Max Height Box Jump Waterdogs (4 Rounds for time) (RX’d) 4 sets: 20/16 Calorie Air Bike 20 Goblet Squats (35/25) 20 Box Step Ups (20) -rest 1:00 between sets- (Scale) 4 sets: 12/10 Calorie Air Bike 10 Goblet Squats (light) 10 Box Step Ups (20/16) -rest 1:00 between sets- Target time each set: 2:20-2:40 Time cap each set: 3:30 Overall time cap: 17:00 Fitness (AMRAP – Rounds and Reps) 30 min AMRAP 200m Run (or 15 cal. Row/Ski) 5 Ring Rows 200m Run (or 15 cal. Row/Ski) 10 Push ups 200m Run (or 15 cal. Row/Ski) 15 Air squats * Rest 1 min After each roundRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk Practice (Checkmark) EMOM 10:00 Level 1: Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position. Odd Minute: Double KB Overhead Walk (light weight) Level 2: Even minute: 15-foot handstand walk or 30 seconds of practice Odd Minute: Double KB Overhead Walk (53/35) 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 Walking Lunge (70/53) Whipsnakes (Time) (RX’d) 120 Double Unders 40 Alt Hang Dumbbell Snatch (50/35) 20 GHDs (Or V-Ups) 10 Wall Walks 20 GHDs (Or V-Ups) 40 Alt Hang Dumbbell Snatch (50/35) 120 Double Unders (Scale) 100 Single Unders 20 Alt Hang Dumbbell Snatch (light) 20 Sit Ups 10 Inchworms...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Deadlift 1×1 15:00 to Find 1RM Deadlift + Max Distance Broad Jump (build across sets) Broad Jump (Distance) The Mule (Time) (RX’d) 21-15-9 Deadlift (275/185) Burpee Pull Ups (Scale) 21-15-9 Kettlebell Sumo Deadlift (moderate) Up Down + Jumping Pull Up Target time: Sub 7:00 Time cap: 10:00 Fitness (AMRAP – Rounds and Reps) 32:00 Min AMRAP 15/12 Cal Row 15/12 Wall Ball 15/12 Dbl Dbell Hang Cleans 15/12 Box Step Overs * Target: 8+ RoundsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 The Storm (Time) (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (Scale) 4 Rounds 12/10 Calorie Ski (or Row) 10 Single Arm Push Press (light) (each side) Target Time: 8-10 minutes Time Cap: 14 minutes Workout Option 2 Recovery Workout (Distance) 15-20 Min Run at Zone 2 pace -Directly into- 20-30 Min Zone 2 Air Bike or Row 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 Maximum = 60 +.75(130) = 60+97.5 = 157.5...Read more