BLK LBL Fitness Club – FITNESS / PERFORMANCE Darth Maul (5 Rounds for time) (RX’d) Every 5:00 (5 sets) 20/16 Calorie Row 15/12 Calorie Air Bike 200m Run (Scale) Every 5:00 (5 sets) 12/10 Calorie Row 10/8 Calorie Air Bike 100m Run Target time each set: 3:00-3:20 Time cap each set: 3:45 Double KB/Dumbbell Front Rack Hold (Weight) Accumulate 4 minutes of a double kettlebell/dumbbell front rack 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 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 4x 5 Quad Foam Rolling (each leg) 2x 10 Reverse Leg Raises (each side) 1 Minute Dorsiflexion Matrix Note: the easy cardio portion should be done...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Push Jerk Every 1:30 (6 sets) 1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM -into- 3×3 Clean Deadlift + Clean Pull @85-90% of Clean and Jerk 1RM Clean Deadlift + Clean Pull 3×3 Clean Deadlift + Clean Pull @85-90% Kylo Ren (Time) (RX’d) 50 Deadlifts (225/155) 50 Bar Facing Burpees -Partition as desired- (Scale) 50 Dumbbell Deadlifts (light) 30 Up Downs (Partition as desired) Target time: 7:00-9:00 Time cap: 12:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Barbell Forearm Stretch 2×30 seconds Hip Internal Rotation 1 Minute Couch Stretch 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, or...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 3: 20 Rep Back Squat (+2.5-15lbs from last week) 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 Anakin (Time) (RX’d) 10 Thrusters (95/65) 20 GHDs (Or V-Ups) 10 Thrusters (95/65) 20 Toes to Bar...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 8 Sec Sprint followed by 52 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 Mayhem for Freedom (Time) (RX’d) For time: 1380m Row 78 Double Unders 60 Toes to Bar 78 Double Unders 35 Lateral Burpee Box Jump Over 78 Double Unders 63 Push Ups 78 Double Unders (Scale) For time: 1380m Row 78 Single Unders 60 Hanging Knee Raises 78 Single Unders 35 Up Down Box Step Up (low) 78 Single Unders 63 Bar Push Ups 78 Single Unders Target Time: 15-17:00 Time Cap: 25:00 Mayhem for Freedom is an online fitness awareness event hosted by Mayhem Mission in partnership with Atlas Free. This event aims to shine a light on the fight against human trafficking—an urgent yet often overlooked issue. Together, we can make a difference and create a lasting impact. YOU CAN STILL SIGN UP at classy.org/event/mayhem-for-freedom-2025/e662164 Significance of the workout numbers: – 6.3 million: sexually exploited people worldwide – 1380: amount of...Read more