BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 9) (AMRAP – Reps) Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort Ring Rows in 2 minutes Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes Sets do not need to be completed unbroken. Perform max reps within the two minutes. Ducks (Time) (RX’d) 100 Double Unders 25 Handstand Push Ups 25 Box Jump Overs (20) 10 Wall Walks 25 Box Jump Overs (20) 25 Handstand Push Ups 100 Double Unders (Scale) 100 Single Unders 20 Dumbbell Push Press (light) 20 Box Step Ups (20) 5 Inchworms 20 Box Step Ups (20) 20 Dumbbell Push Press (light) 100 Single Unders Target time: 10:00-12:00 Time cap: 16:00 Fitness...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fighting Illini (2 Rounds for reps) (RX’d) 8:00 AMRAP 50/40 Calorie Row Max Rounds: 15 Push Ups 15 Toes to Bar -rest 4:00- 8:00 AMRAP 50/40 Calorie Row Max Rounds: 10 Burpee Over Bar 10 Overhead Squats (75/55) 9Scale) 8:00 AMRAP 30/24 Calorie Row Max Rounds 10 Dumbbell Bench Press 10 Hanging Knee Raises -rest 4:00- 8:00 AMRAP 30/24 Calorie Row Max Rounds 10 Up Downs 10 Dumbbell Front Squats (light) Target number of Rounds each set: 4+ Rounds Minimum number of Rounds before scaling: 2.5 Rounds Sandbag Front Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 9) (AMRAP – Reps) Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one? 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 Sets do not need to be completed unbroken. Perform max reps within the two minutes. Boilermakers (5 Rounds for time) (RX’d) 5 sets 10 Power Cleans (115/80) 50ft Back Rack Walking Lunge (115/80) 10 Power Cleans (115/80) -Rest 1:1 between sets- (Scale) 5 sets 10 Dumbbell Power Cleans (light) 50ft Single Dumbbell Walking Lunge (light) 10 Dumbbell Power Cleans (light) -Rest 1:1 between sets- Target time each set: 2:00-2:30 Time cap each set: 3:00 Fitness...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Big Ten (4 Rounds for time) (RX’d) 4 sets 400m Run -Rest 1:00- 200m Run -rest 45 seconds- 100m Run -rest 2:00 between sets- – Or (You choose) – Bike Option 4 sets 25/20 Calorie Air Bike -Rest 1:00- 15/12 Calorie Air Bike -rest 45 seconds- 10/8 Calorie Air Bike -rest 2:00 between sets- (Scale) 4 sets 200m Run -Rest 1:00- 100m Run -rest 45 seconds- 50m Run -rest 2:00 between sets- – Or (You choose) – Bike Option 4 sets 15/12 Calorie Echo Bike -Rest 1:00- 10/8 Calorie Echo Bike -rest 45 seconds- 6/5 Calorie Echo Bike -rest 2:00 between sets- Target time each set (including rest): 4:30-5:30 Time cap each set (including rest): 6:00 Fitness (AMRAP – Rounds and Reps) 17 min AMRAP 21 Cal on Ski Erg 15 Toes to Rig (from floor) 9 Banded Pull Ups Pacing needs...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) Recovery Workout 30-45 Minute Row @Zone 2 Pace *Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold Double Kettlebell Overhead Carry Hollow Hold Zone 2 Video Summary Option 2 BLFC Racing – Hyrox (Time) Warm-up: 2 minute Row or Ski Dynamic mobility (high knees, butt kicks, straight leg kicks, walking lunges) 200m Run 10 Air Squats -Then – 2 Rounds: 10 Cal Row or Ski (switch in next round) 100m Run (build to near workout pace) Workout: “Jerry 2.0” 1 mile Run 2000m Row 1 mile Run 2000m Ski 1 mile Run Optional: Make this a partner workout with one partner working at a time, sharing the distances. For example, break the 1 mile run into 4 sets of 400m, split between partners.Read more