BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Deadlift: Build to a 1RM in 5-6 working sets (15 minutes to complete) ** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform: 3-4 sets of 3 reps @ 80-85% Dumbbell Z Press Seated Double Dumbbell Z Press After the heavy deadlift is complete, perform: 3 sets of 6–8 Dumbbell Z-Press Atlas (Time) (RX’d) 9-15-21 Thrusters (95/65) 3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups) -into- 100ft Overhead Walking Lunge (95/65) (Scale) 9-15-21 Dumbbell Thrusters (light) 3 Zombie Rope Climbs after each set -into- 100ft Single Dumbbell Walking Lunge (light) Target time: 7:00-9:00 Time cap: 12:00 Fitness (AMRAP – Rounds and Reps) 10 min AMRAP 6-12-18-24-30…. Wall Balls 3-6-9-12-15… Ring Rows *Rest 2:00 mins 10 min AMRAP 20 Abmat sit ups 10/7 Calorie Ski BLFC WEEKLY KOH CHALLENGE #2 (AMRAP...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Snatch: Build to a 1RM in 5-6 working sets (15 minutes to complete) ** If you found a Snatch 1RM at the end of our last strength cycle, instead perform: EMOM8 1 rep @75-80% of Snatch 1RM Bent Over Barbell Row (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep. After the snatch...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 1) (AMRAP – Reps) Pressing Test Day: 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. Make sure you save these numbers so you can use them throughout the cycle. Going Dark (Time) (RX’d) 50/40 Calorie Air Bike 200ft Farmer Carry (70s/50s) 50 Hand Release Push Ups 200ft Farmers Carry (70s/50s) 50/40 Calorie Air Bike (Scale) 30/24 Calorie Air Bike 100ft Farmer Carry (light) 20 Dumbbell Bench (light) 100ft Farmers Carry (light) 30/24 Calorie Air Bike Target time: 14:00-16:00 Time cap: 18:00 Fitness (2 Rounds for time) 25-20-15 Calorie Row Dumbbell Deadlift *rest 2:00 20-15-10 Dumbbell Deadlift Calorie Row Accessory: Single Leg Dumbbell Romanian Deadlift (Checkmark) Set 1 –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jerk Dip + Pause Jerk (Weightlifting Variable Reps & Sets) Warm Up: Split Jerk Footwork Drill (3×5 each side) -into- Strength: Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%) Focus: Stability, timing, and crisp foot transition All Crossed Up (Time) (RX’d) 15 Wall Walks 15 Dumbbell Shoulder to Overhead (50/35) 30 Crossover Single Unders 30 Toes to Bar 30 Crossover Single Unders 15 Dumbbell Shoulder to Overhead (50/35) 30 Crossover Single Unders 30 Toes to Bar 30 Crossover Single Unders 15 Dumbbell Shoulder to Overhead (50/35) (Scale) 10 Inchworms 10 Dumbbell Shoulder to Overhead (light) 30 Single Unders 30 Hanging Knee Raises 30 Single Unders 10 Dumbbell Shoulder to Overhead (light) 30 Single Unders 30 Hanging Knee Raises 30 Single Unders 10 Dumbbell Shoulder to Overhead (light) Target time: 9:00-11:00 Time cap: 15:00 Fitness – Endurance (Time) For Time: 240/200...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Back Squat: Build to a 1RM in 5-6 working sets (15 minutes to complete) Strict Weighted Pull Up After the heavy Back Squat is complete, perform: 3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict) -rest 60–90 seconds between sets- Throttle Up/Hammer Down (2 Rounds for time) (RX’d) 35/28 Calorie Ski (or Row) 28 Chest to Bar Pull-ups 24 Burpee Box Jump Overs (24/20) @10:00 35/28 Calorie Bike Erg (or Air Bike) 14 Bar Muscle Ups 24 Burpee Box Jump Overs (24/20) (Scale) 25/20 Calorie Ski 20 Jumping Pull Ups 15 Up Downs + Box Step Ups (20/16) @10:00 25/20 Calorie Bike Erg (or Air Bike) 20 Ring Rows 15 Up Downs + Box Step Ups (20/16) Target time each set: 6:00-8:00 Time cap each set: 8:00 Fitness (Distance) TEAMS OF 2 4 Sets each (8 total...Read more