BLK LBL Fitness Club – FITNESS / PERFORMANCE Rocky Top (Time) (RX’d) Teams of 2 800m Run (together) -into- 150/120 Calorie Row 150 Bench Press (115/80) * Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired. -into- 800m Run (together) (Scale) Teams of 2 400m Run (together) -into- 100/80 Calorie Row 100 Dumbbell Bench Press (light) (Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.) -into- 800m Run (together) Target time: 20:00-24:00 Time cap: 30:00 BLFC Mini Pump – Lower Push (Checkmark) 3 sets 10 Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10 -rest 30 secs- 20 Farmers Hold Standing Calf Raises @ RPE 6/10 -rest 2 minutes between rounds- ​ * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 4): Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%) Post: 3 Sets of 12 Dumbbell Floor Press Floor Press 3 Sets: 12 Dumbbell Floor Press 12th Man (Time) (RX’d) 2:00 AMRAP 12 Box Jump Overs (30/24) 8 Deadlifts (225/155) Max Strict Handstand Push Ups -rest 1:00 between- * Repeat until 50 Strict Handstand Push Ups are accumulated Time cap: 16 minutes (Target 5.5 rounds) (Scale) 2:00 AMRAP 12 Box Step Ups (24/20) 8 Dumbbell Deadlifts (light) Max Push Ups -rest 1:00 between- Repeat until 50 Push Ups are accumulated Target time: 11:00-13:00 Time cap: 16:00 Fitness (AMRAP – Reps) 25:00 Min AMRAP Teams of 2 P-1 Max Cal on Ski or Row P-2 2 Rounds 5/3 Ring Rows 10/8 Hand Release Push Ups 15/12 Air Squats Mobility (No Measure) 3 minutes of easy...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 4) 5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90% Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows) Post – Strength (Checkmark) 3 Sets: 12 Seated Banded Bent Over Row Sooner Schooner (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 10-15-20. . . Calorie Row Hang Power Cleans (95/65) (Women Calories: 8-12-16. . .) (Scale) 15:00 AMRAP 4-8-12. . . Calorie Row Dumbbell Hang Power Cleans (light) Target number Round: 5.5 (through the Row on the round of 30) Minimum number Round before scaling: 4 (through the round of 25) Fitness – Endurance (AMRAP – Rounds and Reps) 3 Sets: 2 Min AMRAP: 10 V-Ups 16 Kettlebell Swings -Rest 30 Seconds- 2 Min AMRAP: 10 GHDs (or toes to bar) 16 Burpees over line -Rest 30 seconds- 2 Min AMRAP:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 5) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks Even minute: 7 double dumbbell seated shoulder presses [25/15s] Level 2: Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups Even minute: 10 double dumbbell seated shoulder presses [35/25s] Level 3: Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups Even minute: 12 double dumbbell seated shoulder presses [50/35s] Score the number of reps completed per set for the odd minute movement * If you did not complete the max test, instead do 35 seconds of work for the odd minute. War Eagle (Time) (RX’d) 5 Rounds 15 GHDs (Or V-Ups) 12 Dumbbell...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Pause Split Jerk Pause Split Jerk 3×2 – Skill Focus (Split Jerk) Split Jerk Footwork Drill (3×3) Pause Split Jerk (3×2 @ light/moderate) Death Valley (Time) (RX’d) For Time: 30 Burpee to Bar (6in) -straight into- 3 Rounds 25/20 Calorie Air Bike 75 Double Unders (Scale) For Time: 20 Up Downs -straight into- 3 Rounds 15/12 Calorie Air Bike 60 SIngle Unders Target time: 12:00-14:00 Time cap: 17:00 Fitness (Time) 6 Rounds 15/12 Cal Row 12 Box Step over 10 Burpee Over Lin Rest 1 min between Rounds Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Forearm Smash 1 Minute Couch Stretch 1 Minute Calf Foam Rolling Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more