BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Kill Shot (Time) Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Target Time: 7:30-9 minutes Time Cap: 12 minutes Workout Option 2 BLFC Racing (Hyrox) (AMRAP – Reps) Warm-up: AMRAP8: 200m Run 10 Air Squats 10 Banded Pull-Aparts 5 Banded Pass-Throughs 10 Reverse Lunges World’s Greatest Stretch x 5 reps/side Accessory: 3 Rounds, alternating with a partner. 25m Sled Push 25m Sled Pull Start light and build to workout weight, focusing on form and efficiency. Pre-Workout: 200m Ski at planned workout pace Workout: 30:00 AMRAP 800m Run 500m Ski 25m Sled Push/Pull (Alternate each round) Scoring: every 100m in the Run/Ski = 1 rep, every 5m in the Sled = 1 rep.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Racked and Ready (4 Rounds for calories) (RX’d) Teams of 2 3:00 – 3:00 – 3:00 – 4:00 Interval Sets of Partner 1: 1 Rope Climb (or 3 Strict Pull Ups) Partner 2: 6 Strict Handstand Push Ups (or 10 Kipping HSPU) * Switch when both are completed -into- Max Calorie Ski (OR Row) -rest 1:00 between sets- Scale) Teams of 2 3:00 – 3:00 – 3:00 – 4:00 Interval Sets of Partner 1: 1 Zombie Rope Climb (or 8 Ring Rows) Partner 2: 8 Dumbbell Push Press (light) Switch when both are completed -into- Max Calorie Ski (OR Row) -rest 1:00 between sets- Target number of Calorie each set: 50/40+ Calories Minimum number of reps before scaling: 35/28 Calories BLFC Mini Pump – Lower Pull (Checkmark) 4 sets 10 Glute Ham Raises (or 30 Seated Hamstring Curls) -rest 30 seconds- 20...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Balance Skill Focus (Snatch Balance / Sots Press): Snatch Balance (2×2 @ 50%) Sots Press (2×5 light) – Focus on clean, precise movement under fatigue Sots Press Sots Press 2 sets: 5 Sots Press (light) Last Light (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 5 Hang Clean and Jerks (115/80) 10 Back Squats (115/80) 15 Toes to Bar (Scale) 10:00 AMRAP 5 Dumbbell Hang Clean and Jerks (light) 10 Dumbbell Squats (light) 10 Hanging Knee Raises Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 4.5 rounds Fitness (AMRAP – Rounds) 18 min 15/12 Cal Row 20yd Sled Push 45/25lb (30ft. down and back) 5 Deadlifts-Moderate consistent pace. Looking at 2:30 to 3 min per round. The weight on the deadlift should be medium weight 60% of 1RM. Post Accessory (Checkmark) 3 Sets 10 Gorilla Row (5...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 3): Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90% Post: 3 sets of 10 Dumbbell Arnold Press Seated Arnold Press (Weightlifting Variable Reps & Sets) *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. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout. 3 Sets 10 Dumbbell Arnold Press -rest 1 miute between sets- Pack Out (4 Rounds for distance) (RX’d) 4 sets 2:30 AMRAP 12/10 Calorie Air Bike 12/10 Calorie Row Max Distance 50ft Shuttle Run -Rest 2:30 between sets- (Scale) 4 sets 2:30 AMRAP 8/6...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Front Squat + Jerk (Weightlifting Variable Reps & Sets) Clean & Jerk Complex: Clean + Front Squat + Jerk (Or Push Jerk) (4×3 @ 75-80%) – Focus: Strong catch, tight front rack, aggressive split Post: 3 sets of 10 Seated Single Arm Rows with Band Broadhead (Time) (RX’d) 21-15-9-9 Thrusters (95/65) Lateral Burpees over the Bar (Scale) 15-12-9-6 Dumbbell Thrusters (light) Up Downs Target time: 8:00-10:00 Time cap: 15:00 Fitness (AMRAP – Rounds and Reps) 25:00 Amrap 12/9 Assault Bike 3 Dbell Push Press 6 Front Squats -Stimulus will be moderate to high pace. Each round should take about 1:30-2:00 mins. During rest try to get your breathing under control so you will be ready to start your next round Post Accessory (Checkmark) 3 Sets 10 Seated Single Arm Rows with Band (each side)Read more