BLK LBL Fitness Club – FITNESS / PERFORMANCE Casper the Ghost (AMRAP – Rounds and Reps) (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Target Rounds: 7+ Rounds Minimum Number of Rounds before Scaling: 5 rounds Option 2 Recovery Workout (Checkmark) Recovery Workout 45-60 Minute AMRAP (Zone 2 Pace) 3000m Bike Erg (or 1200m Run or 90/72 calorie Air Bike) 100ft Dual Kettlebell Overhead Carry (2×53/2×35) 30 GHD Russian Twists (per side) * Sub Russian Twists from the ground, as needed. (KG conv: 24/16 KBs) Option 3 BLFC Racing – HYROX (5 Rounds for reps) Warm-up: 2 rounds: 200m easy jog 10 air squats 5 inchworms 10 alternating lunges – Then – 5/side World’s Greatest Stretch 30 seconcds per side: Pigeon Stretch – Then – 2 rounds at increasing intensity: 150m run 150m ski 5 burpee broad jumps 10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Skeleton Bones (Time) (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 Partner 1: Shoulder to Overhead (115/80) Partner 2: Back Squats (185/125) -switch when both are completed *Back squats are from the rack, shoulder to overhead from the ground. (Scale) Teams of 2 10-9-8-7-6-5-4-3-2-1 Partner 1: Dumbbell Push Press (light) Partner 2: Dumbbell Front Squats (light) -switch when both are completed Target time: 13:00-15:00 Time cap: 20:00 BLFC Mini Pump – Lower Pull (Checkmark) 4 sets 8 Split Stance Dumbbell Romanian Deadlift @ RPE 7/10 (each side) -rest 30 secs- 15 Russian Kettlebell Swings @ 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. Split Stance Dumbbell RDL Russian Kettlebell SwingsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Handstand/Grip (Week 1) (Checkmark) Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest Level 1: Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds] Level 2: Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds] Level 3: Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds] Orange and Black (AMRAP – Reps) (RX’d) 8:00...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Frankenstein (Time) (RX’d) Teams of 2 120 Wall Balls (20/14) 80/64 Calorie Ski (OR Row) 40x50ft Shuttle Run 80/64 Calorie Ski (OR Row) 120 Wall Balls (20/14) * Split reps as desired (Scale) Teams of 2 60 Wall Balls (light) 50/40 Calorie Ski (OR Row) 20x50ft Shuttle Run 50/40 Calorie Ski (OR Row) 60 Wall Balls (light) Target time: 20:00-22:00 Time cap: 25:00 BLFC Mini-Pump – Glutes (Checkmark) 3 Rounds at moderate weight (RPE 7) 10 Weighted Hip Thrusts -rest 30 seconds- 10 GHD Hip Raises OR 20 Supermans -Rest 1:00-2:00 between rounds- * 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 GHD Hip Raise/Extension Weighted Hip Thrusts Supermans Fitness (AMRAP – Rounds and Reps) 25:00 AMRAP 12/10 Cal Row...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk (Weightlifting Variable Reps & Sets) 5 sets: 1 Clean and Jerk (@ 75–80%) -rest 60-90 seconds between sets- Cobwebs (Time) (RX’d) 5 Rounds 20 GHDs (or V-Ups) 75 Double Unders 5 Wall Walks (Scale) 5 Rounds 15 Sit Ups 60 Single Unders 3 Inchworms Target time: 12:00-14:00 Time cap: 16:00 Glute Gainz – BETA (Checkmark) Glute Power & Balance 1. Warm-Up (8 min – No Jumping) 10 Banded Glute Kickbacks 10 Lateral Lunges 10 Hip Circles 10 Knee Hugs + Calf Raise 10 Fire Hydrants 10 Cossack Squats 10 Glute Bridge Marches 2. Strength Block (20 min) -Barbell Deficit Romanian Deadlift – 4 × 10 -Dumbbell Bulgarian Split Squat – 3 × 10 each -Cable/Band Pull-Through – 3 × 15 -Weighted Step-Up – 3 × 12 each -20-sec Glute Bridge Iso Hold (end of each set) 3. Conditioning –...Read more