BLK LBL Fitness Club – FITNESS / PERFORMANCE Bar Muscle-Up Skill Session (No Measure) We wanted to give you some time today to practice bar muscle-ups and scaling options before the workout. Patagonia (Time) (RX’d) 5 Rounds 5 Bar Muscle Ups 10 Dumbbell Bench Press (50s/35s) 50ft Dumbbell Lunge (50s/35s) (Held any way) (Scale) 5 Rounds 10 Ring Rows 10 Dumbbell Bench Press (light) 50ft Walking Lunge Target time: 12:00-14:00 Time cap: 16:00 Metcon (AMRAP – Rounds and Reps) 25:00 min AMRAP – 20 Air Squats – 40′ Lunge Walk – 20 Push Ups (Floor, Knees, Box, Bar) – 40′ Lunge Walk – 20 KB Swings –@ 5:00, 10:00, 15:00, & 20:00 Rest 1 min.-Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 2): Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88% Post: Gymnastic Pressing Gymnastics – Pressing (Week 3) (4 Rounds for reps) 8-minute EMOM Level 1: Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks Even minute: 5-7 no push up burpees Level 2: Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups Even minute: 10 no push up burpees Level 3: Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups Even minute: 15 no push up burpees Score the number of reps completed per set for the odd minute movement “Annie 2.0” (Time) (RX’d) 100-80-60-40-20 Double Unders 50-40-30-20-10 Abmat Sit Ups (Scale) 50-40-30-20-10 Single Unders 25-20-15-10-5 Abmat Sit...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 2): 5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88% Post: 3 sets of 10 DB Reverse Fly Reverse Dumbbell Fly 3 sets 10 DB Reverse Fly Arc’Teryx (5 Rounds for time) (RX’d) Every 2:30 (5 sets) 7 Thrusters (135/95) 250/200m Row (Scale) Every 2:30 (5 sets) 7 Dumbbell Thrusters (light) 175/150m Row Target time each set: 1:20-1:40 Time cap each set: 1:45 Metcon (Distance) 8 min AMRAP 20 Sandbags to Shoulder Max Distance Ski –Rest 2 min.– 8 min AMRAP 20 Sandbags to Shoulder Max Distance Row –Rest 2 min.– 8 min AMRAP 20 Sandbags to Shoulder Max Distance Ski KOH – 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...Read more

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