BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below Nigel Uno (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 12 Toes to Bar 16 Burpee Box Jump Overs (24/20) 12 Toes to Bar (Scale) Every 4:00 (4 sets) 10 Hanging Knee Raises 10 Up Downs + Box Step Up (24/20) 10 Hanging Knee Raises Target time each set: 2:15-2:45 Time cap each set: 3:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 45 Second Ring Tricep Stretch 2x 1 Minute Ring Bicep Stretch 2x 10 Reverse Leg Raises (each side) Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting,...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Croke Park (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) (Scale) Every 2:00 (8 sets) 10/8 Calorie Air Bike 25ft Bear Crawl (Or 2 Wall Walks, half way) Target time each set: Sub 1:10 Time cap each set: 90 seconds Workout Option 2 Recovery Workout (Checkmark) 45 Minute Row @Zone 2 Pace *Every 6 minutes stop and do a 20 second Chin Over Bar Hold + 30 second Wall Facing Handstand Hold + 40 second Wall Sit Hold Supinated Chin Over Bar Hold – doesn’t have to be supinated grip. Wall Facing Handstand Shoulder Taps – don’t do shoulder taps. Wall Sit Zone 2 Video Summary How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR) Zone 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Aran Island (Time) (RX’d) 3 PERSON TEAM 300/240 cal Air Bike 5,000/4,000m Row 5,000/4,000m Ski (OR 4,000m Run OR 250 Burpees) *All three working at the same time – switch as desired. (Scale) For Time 3 PERSON TEAM 180/140 cal Air Bike 3000/2400m Row 3000/2400m Ski (OR 2400m Run OR 150 Up Downs) -All three working at the same time – switch as desired. Target time: Sub 25:00 Time cap: 30:00 Strength/Accessory Core Work (Checkmark) 4 sets: 10 Strict Toes to Bar (Or Strict Knee Raises) -rest 30 seconds- 15 Kettlebell Side Bend (each side) -rest 30 seconds- 1 min Face Up Chinese Plank -rest 30 seconds- :45 sec Crush Grip Overhead Dumbbell Hold (Moderate weight) -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Gymnastics Skill Review (Checkmark) Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today’s workout. * Bar Muscle-ups * Chest to Bar Pull-ups * Pull-ups * Jumping Pull-ups Workout Newgrange (4 Rounds for time) (RX’d) 4 Sets (Every 5:00) 5 Bar Muscle Ups (Or 10 Chest to Bar) 10 Overhead Squats (95/65) 5x50ft Shuttle Runs 10 Overhead Squats (95/65) 5 Bar Muscle Ups (Or 10 Chest to Bar) (Scale) 4 Sets (Every 5:00) 5 Jumping Pull Ups 10 Dumbbell Front Squats (light) 4x50ft Shuttle Runs 10 Dumbbell Front Squats (light) 5 Jumping Pull Ups Target time each set: 2:30-3:15 Time cap each set: 3:30 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 1 Minute Barbell Forearm...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Glendalough (Time) (RX’d) 2000/1750m Row -into- 200 Single Unders 50 Strict Abmat Sit Ups 150 Double Unders 50 V-Ups 100 Crossover Singles 50 Abmat Sit Ups (Scale) 1500/1300m Row -into- 150 Single Unders 30 Abmat Sit Ups 100 Single Unders 30 Alternating V-Ups 50 Single Unders 30 Abmat Sit Ups Target time: 15-17:00 Time cap: 22:00 Strength/Accessory Accessory (Weight) Accumulate 4 minutes of a double KB front hold at a challenging weight -rest as needed between breaks- * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Posterior Shoulder Smash (each arm) 2x 10 Seated External Rotations (each arm) 4x 5...Read more