BLK LBL Fitness Club – FITNESS / PERFORMANCE Dexter (Time) (RX’d) 10 Rounds 35 Double Unders 7 Toes to Bar 2 Wall Walks (Scale) 10 Rounds 30 Single Unders 5 Hanging Knee Raises 2 Inchworms Target time: 12-14:00 Time cap: 20:00 Gymnastics: Ring Dips (Checkmark) Strength Option: 6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total) Level 1: Elevated Push Ups / Plank Hold on Elbows Level 2: Box Dips [between boxes] / Ring Support Hold Level 3: Ring Dips / Ring Support Hold Conditioning Option Criteria to be able to do this option: 4-6 Strict Ring Dips 6 min AMRAP 2, 4, 6, 8, 10… Strict Ring Dips 6 Burpees * Continue adding 2 strict ring dips each round Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf Foam Rolling...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Numbuh Six (Time) (RX’d) For Time: 100 Hang Power Cleans (135/95) Every time you drop the bar, you must rest 30-seconds before starting again. Target time: 9-11 minutes Time cap: 15 minutes Workout Option 2 Recovery Workout (Checkmark) 40-45 Echoe Bike @Zone 2 Pace First 20 minutes are 7 Sec Sprint followed by 53 Sec Recovery Spin -then- 20-25 Min Zone2 Sub Air Bike, other machine, or Run at same intensities if neededRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Numbuh Five (Time) (RX’d) Teams of 2 2000/1750m Row -into- 4 rounds 100ft Front Walking Lunge (95/65) 40 Box Jump Overs (24/20) -into- 2000/1750m Row (Scale) Teams of 2 1500/1200m Row -into- 4 rounds 100ft Dumbbell Front Walking Lunge (light) 40 Box Step Ups (20) -into- 1500/1200m Row Target time: sub 25 minutes Time cap: 30 minutes Core Work (Checkmark) 4 sets: 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) -rest 30 seconds- 7 Around the Worlds (each side) -rest 30 seconds- 10 Standing Banded Pallof Press (each side) -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 next station when their partner finishes. Rest 2 minutes between rounds Single Arm Kettlebell Overhead Sit Up Around the Worlds Standing Banded Pallof PressRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Numbuh Four (Time) (RX’d) 10 Squat Snatch (155/105) 10x50ft Shuttle Runs 30 GHDs 10 Squat Snatch (155/105) 30 GHDs 10x50ft Shuttle Runs 10 Squat Snatch (155/105) (Scale) 12 Dumbbell Snatch (light) 8x50ft Shuttle Runs 24 Sit Ups 12 Dumbbell Snatch (light) 24 Sit Ups 8x50ft Shuttle Runs 12 Dumbbell Snatch (light) Target time: 12-14:00 Time cap: 16:00 Gymnastics: Rope Climbs (Checkmark) Strength Option – EMOM8: Level 1: Odd Minute: 2-4 Chin Ups on Rig or Ring Rows Even Minute: 10 Heel Assist Rope Pull Ups Level 2: Odd Minute: 4-6 Chin Ups on Rig Even Minute: 3 Rope Pull to Stand Level 3: Odd Minute: 6-8 Chin Ups on Rig Even Minute: 2 Rope Climbs Conditioning Option Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute Workout: 8 minute EMOM [ADD 1 Rope Climb Each...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 1: Max Rep Bench Press @50-60% of 1RM (based on the chart below) -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Knightbrace (2 Rounds for reps) (RX’d) 5 Rounds 1:00 Max Double Unders 1:00 Max Push Ups 1:00 Rest (Scale) 5 Rounds 1:00 Max Single Unders 1:00 Max Plate Press 1:00 Rest Target number of reps each set: Double Unders: 70+ Push Ups: Men: 20+/Women: 15+ Minimum number of reps before scaling: Double Unders: 40 Push Ups: Men: 12/Women: 8 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf & Big Toe Stretch 1 Minute Forearm Smash 1 Minute Couch Stretch Note: the easy cardio portion should be done immediately post workout to...Read more