BLK LBL Fitness Club – FITNESS / PERFORMANCE Dumpster Fire (Time) (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Time Time: 5-7 minutes Time Cap: 10 minutes Workout Option 2 BLFC Racing – Hyrox (2 Rounds for time) Part A 3 Rounds: 1000m Row 15m Sled Pull (50 feet) — rest 2 min — Part B 3 Rounds: 800m Run 25 Wall Balls * Athletes can choose to complete Part A then B, or B then A.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Flashover (Time) (RX’d) Teams of 2 100/80 Calorie Machine -into- 3 Rounds (each/1:1) 10 Box Jump Overs (20) 100ft Farmer Carry (50s/35s) 10 Box Jump Overs (20) -into- 100/80 Calorie Machine -into- 3 Rounds (each/1:1) 10 Dumbbell Bench Press (50s/35s) 10 Pull Ups 10 Dumbbell Bench Press (50s/35s) -into- 100/80 Calorie Machine (Scale) Teams of 2 50/40 Calorie Machine -into- 3 Rounds (each/1:1) 8 Box Step Overs (20) 100ft Farmer Carry (light) 8 Box Step Overs (20) -into- 50/40 Calorie Machine -into- 3 Rounds (each/1:1) 10 Dumbbell Bench Press (light) 10 Ring Rows 10 Dumbbell Bench Press (light) -into- 50/40 Calorie Machine Target time: 26:00-28:00 Time cap: 35:00 BLFC Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7 -rest 30 seconds- 10 Hamstring Ring Curls @ moderate weight – maintain...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Pause Split Jerk (Weightlifting Variable Reps & Sets) Pause Split Jerk (4×2 @ 65-70%) – Focus: Positioning and footwork in the split – Post: 3 sets of 8 Single Arm Dumbbell Row (each) Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets) 3 sets 8 Single Arm Dumbbell Row (each side) Overhaul (Time) (RX’d) 15-12-9-6-3 Power Clean (135/95) 15 GHDs (or V-Ups) 15/12 Calorie Row (Scale) 15-12-9-6-3 Dumbbell Power Clean (light) 10 Sit Ups 10/8 Calorie Row Target time: 12:00-14:00 Time cap: 17:00 Fitness (AMRAP – Rounds and Reps) 35 min Amrap Team of 2 150 Jump rope/Plate hops 18 Kettlebell swings 9 Synchro burpee to plate *P-1 and P-2 will split the jump rope and Kbell swings.The Burpees are synchro . Skip into September Challenge (Time) Fridays are time-based. For time: 100 jump rope reps at your level Time cap: 3...Read more

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