BLK LBL Fitness Club – FITNESS / PERFORMANCE Footdee (Checkmark) (RX’d) Every 1:00 (20:00) Minute 1 – 5 Thruster (115/80) Minute 2 – 10 Burpee Over Bar Minute 3 – 10/8 Calorie Air Bike Minute 4 – 50ft Sled Push (3×45/2×45) (Or 10 Single Dumbbell Box Step Ups (50/35, 24/20) (Scale) Every 1:00 (20:00) Minute 1 – 5 Dumbbell Thruster (light) Minute 2 – 8 Up Downs Minute 3 – 8/7 Calorie Bike Erg (Or 7/6 Calorie Air Bike) Minute 4 – 25ft Sled Push (1×45/1×25) (Or 8 Single Dumbbell Box Step Ups (light, 20) Target time each set: Sub 45 seconds Time cap each set: 50 seconds Gymnastics – Handstand/Grip (Week 2) (Checkmark) 7 minute AMRAP: Level 1: 10 V-Ups or Alternating Leg V-Ups 1 Rope Pull to Stand or 5 Heel Assisted Ring Pull-Ups 20 Step Back Lunges [holding light DBs, farmers carry style or unweighted] Level 2:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Balmoral Castle (2 Rounds for time) (RX’d) 2 Sets 3 Rounds 7 Strict Handstand Push Ups 14 Dumbbell Deadlifts (50s/35s) -Rest 2:00 between sets- (Scale) 2 Sets 3 Rounds 6 Dumbbell Push Press (light) 12 Dumbbell Deadlifts (light) -Rest 2:00 between sets- Target time each set: 4:00-5:00 Time cap each set: 6:00 Accessory (Checkmark) 3 sets 12 Weighted Push Ups (or Dips) -rest 30 secs- 12 Ring Rows -rest 30 secs- 15 Dumbbell Lateral Raises -rest 1:00 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. Fitness – Endurance (Distance) Build the gears!! 4 rounds odd rounds: Bike erg even rounds: Ski erg :15 at each pace: easy, moderate, fast -rest :30- :15 at each pace: easy; easy/mod;...Read more

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 1) (Checkmark) Warm-Up (each day): 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs (Glute Focus B – Endurance & Burn) 1. Banded Hip Thrust – 4×15 2. Curtsy Lunge – 3×12 each leg 3. Cable Pull-Through (or KB) – 3×15 4. Standing Abduction (band) – 3×20 Finisher: 3 rounds – 15 jump lunges + 15 hip thrusts + 10 air squats Week 1-2 Activation & Foundation Focus: Mind-muscle connection, full range of motion, controlled tempo. Goal: Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work. – Structure: 5-7 Min Warm-up & activation 25-30 Min Strength/Accessory 5-1- Min Finisher/ConditioningRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch (Weightlifting Variable Reps & Sets) Snatch Every 2:00 x 7 sets: 2 Snatches @75–80% of 1RM Marischal College (AMRAP – Rounds and Reps) (RX’d) 12:00 AMRAP 48 Double Unders 12 GHDs (or V-Ups) 4 Back Squats (225/155) (Scale) 12:00 AMRAP 40 SIngle Unders 12 Sit Ups 8 Dumbbell Front Squats (light) Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 4 rounds Fitness (AMRAP – Rounds and Reps) 25:00 AMRAP 250/200m Row 10 Alternating DB Snatches 250/200m Row 5 Single Arm Dumbbell Shoulder/Push Press (Right/Left) :30 Plank HoldRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Duthie Park (Time) (RX’d) 1000/850m Row 25 Box Jumps (24/20) 25 Hang Power Cleans (155/105) 25 Box Jumps (24/20) 1000/850m Row (Scale) 500/450m Row 25 Box Step Ups (20) 25 Hang Dumbbell Power Cleans (light) 25 Box Step Ups (20) 500/450m Row Target time: 13:00-15:00 Time cap: 18:00 BLFC Mini Pump – Lower Pull (Checkmark) 3 sets 10 Barbell Good Mornings @ RPE 6/10 -rest 30 seconds- 10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10 -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. Barbell Good Mornings Double Dumbbell Step Back Lunge – Farmers Carry Fitness (AMRAP – Rounds and Reps) 28:00 AMRAP :30 Slow Air Bike :30 Hard Air Bike Every...Read more