BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 10: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase = 365#……..start at 50% and increase by 15 pounds every week In Kilos: 1RM…………..Increase = 165kg…….start at 50% and increase by 7.5kg every week Pendleton (Time) (RX’d) 10-9-8-7-6-5-4-3-2-1 50ft Shuttle Runs 10 GHDs after each set...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Snatch Every 1:30 (6 sets) 1 Squat Snatch @85%+ Snatch Deadlift + Snatch Pull 3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM) Bethesda (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 60 Double Unders 10 Burpee Box Get Overs (30/24) 6 Power Snatch (135/95) (Scale) Every 4:00 (4 sets) 60 Single Unders 10 Burpee Box Get Overs (20/16) 10 Alternating DB Snatch (light) Target time each set: 2:10-2:30 Time cap each set: 3:00 Fitness (Time) 5 Rounds 200m Run 9 Ring rows 12 Push-ups 15 Air squats Seated Arnold Press (Checkmark) 4 sets: 10 reps – RPE 8 *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout53 (2 Rounds for reps) (RX’d) 12:00 AMRAP 10-15-20-25…. Calorie Air Bike 25-50-75-100-125ft… Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2×53/35)) Women Calories: 8-12-16-20… -Rest 3:00- 12:00 AMRAP 10-15-20-25…. Calorie Ski (Or Row) 25-50-75-100-125ft… Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25)) Women Calories: 8-12-16-20… – Repeat from May 28, 2024 – (Scale) AMRAP 12:00 4-8-12-16…. Calorie Air Bike 25-50-75-100-125ft… Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2×26/15)) -Rest 3:00- AMRAP 12:00 4-8-12-16…. Calorie Ski (Or Row) 25-50-75-100-125ft… Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light)) Womens Calories: 3-6-9-12… Keep the yards the same (5-10-15..) Every 5ft of Carry and Sled = 1 rep Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge) Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge) BLFC Mini-Pump...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here (RX’d) 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14. This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving. (Scale) 800m Run...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Full Metal Jacket (Checkmark) (RX’d) Every 1:00 (16:00) Minute 1: 12/10 calorie Row Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side) Minute 3: 5-8 Strict Toes to Bar Target time each station: 30-40 seconds Time cap each station: 45 seconds Workout Option 2 Recovery Workout (Checkmark) Air Bike, Row, or Run as follows: 40-45 Min @Zone 2 Pace First 30 minutes are easy Zone 2 pace. Perform 10 Air Squats at the top of every 2 minutes (including start) -then- 10-15 Min Zone 2Read more