BLK LBL Fitness Club – FITNESS / PERFORMANCE Zissou (Time) (RX’d) Teams of 2 3 sets (each/1:1) 50/40 Calorie Air Bike (Scale) Teams of 2 3 sets (each/1:1) 30/24 Calorie Air Bike Target time: Sub 3:30 for all 3 sets Time cap: 4:00 Accessory (Checkmark) 3-4 sets: 12 Standing Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine Press (each) @ Moderate weight – maintain control and quality 10 Landmine RDL (each) @ Moderate weight – maintain control and quality *Rest 2:00 between sets **Athletes can partner up and go 1:1 on sets Standing Landmine Twists Landmine Press Landmine RDL The video below is an example of setting up for a landmine if you do not have a bar anchor available. Split Stance Landmine Bent Over Row Fitness – Endurance (10 Rounds for time) 10 Rounds 250/200m Row 10 Burpees over rower 10 Alternating Dumbbell Snatches (50/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Zissou (Time) (RX’d) Teams of 2 3 sets (each/1:1) 50/40 Calorie Air Bike (Scale) Teams of 2 3 sets (each/1:1) 30/24 Calorie Air Bike Target time: Sub 3:30 for all 3 sets Time cap: 4:00 Accessory (Checkmark) 3-4 sets: 12 Standing Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine Press (each) @ Moderate weight – maintain control and quality 10 Landmine RDL (each) @ Moderate weight – maintain control and quality *Rest 2:00 between sets **Athletes can partner up and go 1:1 on sets Standing Landmine Twists Landmine Press Landmine RDL The video below is an example of setting up for a landmine if you do not have a bar anchor available. Split Stance Landmine Bent Over Row Fitness – Endurance (10 Rounds for time) 10 Rounds 250/200m Row 10 Burpees over rower 10 Alternating Dumbbell Snatches (50/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 5: 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 Half Murph (Time) (RX’d) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Cheap Trick (8 Rounds for time) (RX’d) Every 3:00 (8 sets) 25/20 Calorie Air Bike Target Time each set: 1:20-1-1:40 Time cap each set: 2:00 Workout Option 2 Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 12 Sec. Sprint followed by 48 Sec Recovery Spin -then- 20-25 Min Zone 2 How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR) Zone 2 Range: Minimum = RHR + .5(HRR) Maximum = RHR + .75(HRR) EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR) RHR = 220 – 30 – 60 = 130 Zone 2 Range Minimum = 60 +.5(130) = 60+65 = 125 Maximum = 60 +.75(130) = 60+97.5 = 157.5 Zone 2 Range = 125 bpm to 157.5 bpmRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Creedence Clearwater Revival (AMRAP – Rounds and Reps) (RX’d) Teams of 2 5 Rounds (30 minutes) Partner 1: 3:00 AMRAP 30 Double Unders 10 Toes to Bar Partner 2: max distance Row Then Switch Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds. Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters. (Scale) 5 Rounds Partner 1: 3:00 AMRAP 25 Single Unders 8 Hanging Knee Raises Partner 2: AMRAP Row -switch every 3:00, keep a running total of Rounds- Target number of Rounds: 16+ Rounds (total) Minimum number of Rounds before scaling: 12 Rounds BLFC Mini-Pump – Glutes (Checkmark) 4 Rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Back Rack...Read more