BLK LBL Fitness Club – FITNESS / PERFORMANCE Battle Cat (Weight) (RX’d) Every 1:30 (9:00) 12/10 Calorie Row (Or Ski) 5 Hang Squat Snatches (50% of Snatch 1RM) (Scale) Every 1:30 (9:00) 8/7 Calorie Row (Or Ski) 8 Hang Dumbbell Snatch (light) Target time each set: 45-60 seconds Time cap each set: 1:10 BLFC Mini-Pump – Shoulders (4 Rounds for weight) 4 Rounds 10 Barbell Strict Press @ moderate weight – maintain control and quality – RPE 7 -rest 30 seconds- 10 DB Snow Angel Raise @ moderate weight – maintain quality – RPE 7 -rest 2 minutes b/t 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. Score the Strict Press, comment with the DB Raise DB Snow Angel Raise Fitness (AMRAP – Rounds and Reps)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (Checkmark) Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds] Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit] Teela-Na (Time) (RX’d) 800m Run -into- 5 Rounds 15 Toes to Bar 3 Wall Walks -into- 800m Run (Scale) 400m Run -into- 5 Rounds 10 Hanging Knee Raises 25ft Bear Crawl -into- 400m Run Target time: 16:00-18:00 Time cap: 20:00 Fitness – Endurance (Time) Air Bike: Lactate Tolerance & Power Score Time 24 Cals Harder (85-90%) 18 Cals Hardest (90%) 12 Cals Harder (85%) 18 Cals Hardest (90%) 24 Cals Harder (85%) *Rest 1 Min Easy (Arms Only) between reps....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Front Squat + Push Jerk 4 sets 1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80% of C&J) -complete a set every 1:30-2:00- He-Man (Distance) (RX’d) 15:00 AMRAP 12-10-8-6-4 Back Rack Walking Lunge (155/105) Box Jump Overs (30/24) -into- Max Distance Ski (Or Row) (Scale) 15:00 AMRAP 12-10-8-6-4 Dumbbell Walking Lunge (light) Box Step Up and Overs (24/20) -into- Max Distance Ski (Or Row) Target Distance: 1500/1200m + Minimum Distance before scaling: No minimum Fitness (AMRAP – Rounds and Reps) 25:00 AMRAP 12 Cal. Ski Erg 100 yd. Farmers Carry 6 Single Kettle Bell Goblet Squat 100 yd. Farmers CarryRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Baltimore Terrapins (2 Rounds for time) (RX’d) 2 sets: 21-15-9 Kettlebell Swings (53/35) 15-12-9 Ring Dips -rest 1:1 between sets- Target Time each set: 3:30-4 minutes Time Cap: 5 minutes Workout Option 2 Machine Workout (Distance) Perform on any machine (or run): 1:20 at RPE8, 1 Min at RPE1-2 1:40 at RPE7, 1 Min at RPE1-2 2:00 at RPE6, 1 Min at RPE1-2 2:20 at RPE5, 1 Min at RPE1-2 2:00 at RPE6, 1 Min at RPE1-2 1:40 at RPE7, 1 Min at RPE1-2 1:20 at RPE8, 1 Min at RPE1-2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Cleveland Naps (3 Rounds for time) (RX’d) Teams of 2 Every 12:00 (3 sets) 150ft DB Farmers Carry (2×70/50) (or KB) 20 Burpee Box Get Overs (30/24) 10 Double Dumbbell Power Cleans (2×70/50) 20 Burpee Box Get Overs (30/24) 10 Double Dumbbell Power Cleans (2×70/50) 20 Burpee Box Get Overs (30/24) 150ft DB Farmers Carry (2×70/50) (or KB) All reps are shared, with one partner working at a time. (Scale) Teams of 2 Every 12:00 (3 sets) 100ft Farmers Carry (light) 15 Up Downs + Box Step Ups (20) 10 Double DB Cleans (light) 15 Up Downs + Box Step Ups (20) 10 Double DB Cleans (light) 15 Up Downs + Box Step Ups (20) 100ft Farmers Carry (light) Target time each set: 8:00-10:00 Time cap each set: 10:00 BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 4 Rounds 10 Weighted Hip Thrust...Read more