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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 4) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows Even minute: 10-20 second hang on rig Level 2: Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups Even minute: 20 second hang on rig Level 3: Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups Even minute: 30 second hang on rig Score the number of reps completed per set for the odd minute movement * If you did not complete the max test, instead do 30 seconds of work for the odd minute. The Stalk (AMRAP – Rounds and Reps) (RX’d) 20:00 AMRAP 20/16 Calorie Row 50ft Farmers Carry (50s/35s) * Add 50ft...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 3): 3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90% Post: 3 sets of 10 Barbell Rows (supinated grip) Bent Over Barbell Row – Underhand Grip (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep. 3 Sets 10 Barbell Rows (supinated grip) -rest 1:00 between...Read more