BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 2) (AMRAP – Reps) Pulling Test Day: Level 1: Complete max effort Ring Rows in 2 minutes Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes *No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level. Make sure you save these numbers so you can use them throughout the cycle. Burnout (Time) (RX’d) 800m Run 40 Burpee to Bar (6in) 400m Run 20 Burpee to Bar (6in) (Scale) 400m Run 20 Up Downs 200m Run 10 Up Downs Target time: 10:00-12:00 Time cap: 16:00 Fitness – Endurance (3 Rounds for time) 3 sets: 21 cal Row 21 cal Assault Bike 21 cal Ski 15 cal row...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 1) 3 @70% 2 @80% 1 @85% 3 @75% 2 @80% 1 @85% Post: 3 sets of 8 Ring Rows (strict tempo) Post (Checkmark) 3 sets: 8 Tempo Ring Rows (3-second negative) Steel Pressure (2 Rounds for time) (RX’d) 21-15-9 Wall Balls (20/14) Box Jumps (24/20) Kettlebell Swings (53/35) -Rest 2:00- 9-15-21 Kettlebell Swings (53/35) Box Jumps (24/20) Wall Balls (20/14) (Scale) 15-12-9 Wall Balls (light) Box Step ups (20) Russian Kettlebell Swings (light) -Rest 2:00- 9-12-15 Kettlebell Swings (light) Box Step Ups (20) Wall Balls (light) Target time each set: 4:00-6:00 Time cap each set: 8:00 Fitness (AMRAP – Reps) 3:00 AMRAP 15/12 Cal Row Max Box Jumps 2:30 AMRAP 15/12 Cal Row Max Burpee Box Step Up 2:00 AMRAP 15/12 Cal Row Max Burpee Box Get Overs ——-Rest 2:30——– 2:00...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Balance (Weightlifting Variable Reps & Sets) Skill Focus (Snatch Balance / Sots Press) – Snatch Balance (3×3 @ light weight, 50-60%) – Sotts Press from bottom of squat (3×5 with empty bar or light) – Focus: Speed under the bar and upright stability Sots Press (Weightlifting Variable Reps & Sets) Sots Press 3 sets 5 Sots Press Backdraft (6 Rounds for time) (RX’d) Every 3:00 (6 sets) 50 Double Unders 5x50ft Shuttle Run 25ft Handstand Walk (or 2 Wall Walks) * Each shuttle run rep is 25 feet down + 25 feet back. (Scale) Every 3:00 (6 sets) 50 Single Unders 3x50ft Shuttle Run 25ft Bear Crawl Target time each set: 1:30-1:50 Time cap each set: 2:00 Fitness – Endurance (Distance) Against a 30:00 running clock 4 rounds 200m run 30 DB clean and jerks 50/35 15 burpees 200m run -rest...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Lumberjack 20 (Time) For time: 20 deadlifts Run 400 meters 20 kettlebell swings Run 400 meters 20 overhead squats Run 400 meters 20 burpees Run 400 meters 20 chest-to-bar pull-ups Run 400 meters 20 box jumps Run 400 meters 20 dumbbell squat cleans Run 400 meters F: 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead squats, 20-inch box, 30-lb dumbbells M: 275-lb deadlifts, 70-lb kettlebell, 115-lb overhead squats, 24-inch box, 45-lb dumbbellsOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click here Skip into September Challenge (AMRAP – Reps) Every Monday is test day to see how your skills are improving! Take 3 minutes to find your best unbroken set (max of 100 reps). Level 1: single-unders Level 2: double-unders Level 3: crossover...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Big Agnes (8 Rounds for time) (RX’d) Every 2:00 (16:00) 12/10 Calorie Air Bike 6 Burpee Box Jump Overs (24/20) Target Time each set: Sub 1:15 Time Cap each set: 1:30 Workout Option 2 BLFC Racing – HYROX (3 Rounds for reps) Strength/Accessory: 3 Sets: Partner 1: :45 Sled Drag Partner 2: :45 Wall Sit – Switch – 15 Banded Face Pulls/each * Build in weight each set. Workout:
 3 Rounds for Total Reps (17 minutes total) 1 minute Sandbag Lunges 1 minute Kettlebell Swings 1 minute Burpee Broad Jumps 1 minute Sled Push 1 minute Bike for Calories 1 minute RestRead more