BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Skill Session (Checkmark) Today we’re taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below. Level 1: Kip Swings and Jumping Pull Ups Level 2: Kip Swings and Jumping Bar Muscle Ups Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups Level 4: Bar Muscle Ups Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers. Pit Now! (5 Rounds for time) (RX’d) Every 5:00 (5 sets) 500/450m Row 7 Bar Muscle Ups 25ft Handstand Walk (or 2 Wall Walks) (Scale) Every 5:00 (5 sets) 400/375m Row 8 Jumping Pull Ups 25ft Bear Crawl Target time each set: 3:00-3:45 Time cap each set: 4:00 BLFC DAILY KOH CHALLENGE (MAX DEVILS-PRESS REPS) (AMRAP – Reps) Today’s AMRAP is: 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bristol Night Race (AMRAP – Rounds and Reps) (RX’d) 20:00 AMRAP 200m Run 5-10-15-20…. Deadlifts (185/125) * For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m) (Scale) 20:00 AMRAP 200m Run 5-10-15-20…. Dumbbell Deadlifts (light) Target number of Rounds: 7+ Rounds (Round of 35 Deadlifts) Minimum number of Rounds before scaling: 5 Rounds (Round of 25 Deadlifts) BLFC Mini-Pump – Glutes (Checkmark) 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans) -rest 1 minute between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds. Weighted Hip Thrusts GHD Hip...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bubba (8 Rounds for time) (RX’d) 8 Sets 8 Thrusters (95/65) 8 Burpee Over Bar -rest 1:1 between sets- (Scale) 8 Sets 8 Dumbbell Thrusters (light) 8 Up Downs -rest 1:1 between sets- Target time each set: sub 1:00 Time cap each set: 1:30 Accessory (Time) Accumulate 3:00 minutes of each: Dead Hang Hold on pull up bar Handstand Hold against wall You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish. There is a 12 minute time cap. Scaling options: Double Dumbbell/Kettlebell Farmer Carry Hold Plank Hold or Knee Plank Hold You can also scale down to accumulating 2 minutes instead of 3. Fitness (Time) 2-4-6-8-10-12-14-16-18-20 Kettlebell swings Air squats Calorie Assault bikeRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Earnhardt (3 Rounds for time) (RX’d) 3 Sets 3 Rounds 10 Power Cleans (115/85) 12 GHDs (or V-Ups) –rest 3:00 between sets- (Scale) 3 Sets 3 Rounds 8 Dumbbell Power Cleans (light) 12 Sit Ups –rest 3:00 between sets- Target time each set: 4:00-6:00 Time cap each set: 7:00 BLFC Mini-Pump – Upper Body Posterior (Checkmark) 3 Rounds 12 Double DB Prone Row @ moderate weight – maintain quality RPE 7 12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7 -Rest 2 min b/t rounds- Double DB Prone Row Inverted Skull Crusher Fitness – Endurance (Time) Teams of 2 4 rounds: Partner1:10 burpee box jump overs (24/20) Partner2: Handstand hold -Switch- Partner1: 20/16 cal row Partner2: Hold plank -Switch- Partner1: 30 push ups Partner2: Bar hang -Switch- BLFC DAILY KOH CHALLENGE (MAX SKI-ERG CALORIES) (Calories) Today’s AMRAP is: 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jump Rope Skill Session (Checkmark) Let’s take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together. Level 1: Single Unders Level 2: Double Unders Level 3: Crossover Single Unders Level 4: Crossover Double Unders The Intimidator (3 Rounds for time) (RX’d) @0:00 21-15-9 Calorie Air Bike (Females: 16-12-8) *50ft Dumbbell Front Rack Lunge (50s/35s) after each set @10:00 21-15-9 Calorie Air Bike (Females: 16-12-8) 10 Dumbbell Box Step Overs after each set (50s/35s) (20) @20:00 21-15-9 Calorie Air Bike (Females: 16-12-8) *50ft Dumbbell Front Rack Lunge (50s/35s) after each set (Scale) @0:00 12-9-6 Calorie Air Bike (Females: 9-7-5) 25ft Single Dumbbell Lunge (light) after each set @10:00 12-9-6 Calorie Air Bike (Females: 9-7-5) 10 Single Dumbbell Box Step Ups after each set (light)(20) @20:00 12-9-6 Calorie Air Bike (Females: 9-7-5)...Read more