BLK LBL Fitness Club – FITNESS / PERFORMANCE Pumpkin Spice (Time) (RX’d) 400m Run 30/24 Calorie Ski (OR Row) -rest 1:1- 2 Rounds 200m Run 15/12 Calorie Ski (OR Row) -rest 1:1- 4 Rounds 100m Run 10/8 Calorie Ski (OR Row) -rest 1:1- 2 Rounds 200m Run 15/12 Calorie Ski (OR Row) -rest 1:1- 400m Run 30/24 Calorie Ski (OR Row) Fitness (AMRAP – Rounds and Reps) 25 min AMRAP 21 Jump rope/plate hop 15 abmat sit ups 9 ring rows @10 mins 27 goblet squat 27 push ups Return to Amrap until 20 mins Pacing needs to be consistant. The reps are small enough to go unbroken. Jump rope can be scaled to plate hops. Score is total rounds and reps OPTIONAL – Glute Blast Class (Checkmark) Warm-Up (8 minutes) • 30 sec Jumping Jacks • 30 sec Air Squats • 10 Glute Bridges • 10 Banded Lateral Walks...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Option Workout (Checkmark) Recovery Workout 45-60 Min (Zone 2 Pace) 1000m Run 1000m Row 12 Side Plank Arch Ups (each side) 2000m Bike Erg (or 60/50 cal Air Bike) 3 Skin the Cat (controlled) Side Plank Arch Up Skin the Cat BLFC Racing – HYROX (5 Rounds for distance) Warm-up: AMRAP8 200m Row or Ski (switch each round) 5 Inchworm Push Ups 10 Lunges 10 KB Deadlifts (moderate) 10 Banded Pull Aparts 100m Sled Push (empty or light) Accessory: 5×5 Double Dumbbell Bent Over Row * Build in weight each set * Rest 1-2 minutes between sets Pre-Workout: 3 Rounds with a partner: Partner 1: 30 second Row / Partner 2: 30 second Ski (build in pace each round) 30 second shared Sled Push (build in weight each round) (Rotate the Row/Ski each round) Workout: Partner Workout 5 Sets 3 min...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bingpot! (Time) (RX’d) Teams of 2 (1:1) 5 sets each 30 Double Unders 10 Toes to Bar 200m Run 10 Toes to Bar 30 Double Unders (Scale) Teams of 2 (1:1) 5 sets 30 Single Unders 10 Hanging Knee Raises 100m Run 10 Hanging Knee Raises 30 Single Unders Target time each set: 2:20-2:50 Time cap each set: 3:00 Overall time cap: 30:00 BLFC Mini Pump – Lower Push (Checkmark) 4 sets 12 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10 -rest 30 secs- 20 2″ Toe Elevated Standing Calf Raises @ RPE 7/10 (farmers hold DBs) -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. Dumbbell Bulgarian Split Squats Goblet Hold Single Leg...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat 4×2 @ 70% (Focus on speed out of the hole) Post: 3 sets of 10 DB Reverse Fly Reverse Dumbbell Fly 3×10 (3 Rounds for weight) 3 sets 10 DB Reverse Fly Game of Boyles (5 Rounds for time) (RX’d) Every 3:00 (5 sets) 8 Chest to Bar Pull-ups 12 Front Squats (115/80) 16 Kettlebell Swings (53/35) (Scale) Every 3:00 (5 sets) 8 Ring Rows 10 Dumbbell Front Squats (light) 12 Russian Kettlebell Swings (light) Target time each set: 1:30-2:00 Time cap each set: 2:30 Fitness – Endurance (AMRAP – Rounds and Reps) Accumulate max rounds in 30:00 min: 300m Row 12 Kettlebell swings 12 Ab Mat Sit Ups 12 Wallballs (20/14) -Rest 1:00- October Step-Up Challenge (Checkmark) Week 2 (October 5 – October 11): accumulate 300 step-ups throughout the week Did you successfully hit your weekly target of 300...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Tall Jerk (Weightlifting Variable Reps & Sets) Tall Split Jerks (3×3) Jerk Balance (3×3 @ bar/light weight) -Focus: speed and foot replacement Jerk Balance (Weightlifting Variable Reps & Sets) Jerk Balance 3×3 3×3 Jerk Balance (Light, skill work) 3 sets: 3 Jerk Balance Sergeant Peanut Butter (Calories) (RX’d) Teams of 3 15:00 AMRAP 50ft Sled Push (3×45/2×45) (Or 10 Dumbbell Box Step Ups (50s/35s; 20in)) 15 Dumbbell Bench (50s/35s) Max Calorie Row until next partner reaches rower * At “Go”, Partner1 completes the sled push and the bench press (the other two partners rest). Once Partner1 moves on to the row, Partner2 starts with the sled push + bench press. Partner1 keeps rowing until Partner2 completes the bench. Then, Partner3 starts the workout, Partner2 rows, and Partner1 rests. Continue in this way for 15 minutes. Score is total calories on the row....Read more