BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout55 (Time) (RX’d) Teams of 2 200m Partner Run 20 Synchro Wall Balls (20/14) 40 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 30 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 20 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 10 Handstand Push Ups This is a repeat from September 30th, 2023 (Scale) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 40 Dumbbell Push Press (light) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 30 Dumbbell Push Press (light) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 20 Dumbbell Push Press (light) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 10 Dumbbell Push Press (light) Target time: 17:00-19:00 Time cap: 24:00 BLFC Mini-Pump – Arms and Core (Checkmark) 4 rounds: 10 Ring Row –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE The Ranch (Weight) (RX’d) Every 2:00 (16:00) 12/10 Calorie Bike 6 Hang Power Cleans + 4 Push Jerks (50-60%) (Scale) Every 2:00 (16:00) 6/5 Calorie Bike 6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light) Target time each set: 1:10 -1:30 Time cap each set: 1:30 Shock Method (Press) (3 Rounds for weight) “Shock Method” 3 sets: 6 Bench Press (Heavy) 12 Push-ups 25 Bench Dumbbell Fly (light) -Rest 2:00 between sets- Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets. Fitness (Time) For Time 200m Row 25 Alternating DB Hang Clean & Jerks 400m Row 40 Yd. Single Arm DB Overhead Carry (20yd. r/ 20 yd. l) 600m Row 15 DB Box Step Ups 800m Row 10 DB Bench Press 1000m Row 5 DB SquatsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 2 sets 1 Front Squat @93% + 3 Box Jumps (moderate-high) -Complete 1 set every 1:30-2:00- Box Jumps by Height (Distance) 2 sets 3 Box Jumps The OPEN (Time) (RX’d) 200 Double Unders 75 Air Squats 50 GHDs (Or V-Ups) 75 Air Squats 200 Double Unders (Scale) For Time: 200 Single Unders 50 Air Squats 50 Sit Ups 50 Air Squats 200 Single Unders Target Time: 11:00-14:00 Time Cap: 18:00 Fitness – Endurance (Time) Buy in: 600/500m row -Then- 20:00 AMRAP of 5/5 DB hang power cleans 50/35 5 burpees 5 air squats -Then- Buy out: 600/500m row A strong, consistent row is key for this workout.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk/Hold (Checkmark) EMOM 10 Level 1: Even minute: 30 seconds of wall walks to a height of comfort level Odd Minute: Double KB Overhead Static Hold [light weight] Level 2: Even minute: 30 seconds of wall walks with OPEN standards [hands on the line] Odd Minute: Double KB Overhead Static Hold (53/35 lbs)(24/16 kg) Level 3: Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds] Odd Minute: Double KB Overhead Static Hold (70/53 lbs)(32/24 kg) MVP Arena (3 Rounds for reps) (RX’d) 3 sets: 5:00 AMRAP 400m Run into 2, 4, 6, 8… reps in remaining time of: Bar Muscle Ups (Or 2x Chest to Bar) Wall Walks -rest 2:00 between sets- Score is total reps of Bar Muscle Ups and Wall Walks in each set. (Scale) 3 sets: 5:00 AMRAP...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 2 sets 1 Deadlift @95% + 4 Bounding Jumps -complete 1 set every 1:30-2:00- Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. 2 sets of 4 bounding jumps. Record furthest set. (Distance is the total distance of the 4 jumps together) The Unknowable (Time) (RX’d) 5 Rounds 50ft Dumbbell Walking Lunge (50s/35s) 6 Burpee Box Get Overs (48/40) (Or 10 Burpee Box Get Overs (30/24) (Scale) 5 Rounds 50ft Single Dumbbell Walking Lunge (light) 6 Up Downs + Box Step Ups (24/20) Target time: 9:00-11:00 Time cap: 15:00 Fitness – Endurance (Time) In a 3:00 window, complete: 18/16 cal row 15/12 cal bike * max calorie ski erg in remaining time. Rest 2:00 between sets Continue in this timeframe and rep scheme until you achieve 200/160 cals on ski erg . Workout Notes: The goal is completion...Read more