BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Back Squat: Build to a 1RM in 5-6 working sets (15 minutes to complete) Strict Weighted Pull Up After the heavy Back Squat is complete, perform: 3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict) -rest 60–90 seconds between sets- Throttle Up/Hammer Down (2 Rounds for time) (RX’d) 35/28 Calorie Ski (or Row) 28 Chest to Bar Pull-ups 24 Burpee Box Jump Overs (24/20) @10:00 35/28 Calorie Bike Erg (or Air Bike) 14 Bar Muscle Ups 24 Burpee Box Jump Overs (24/20) (Scale) 25/20 Calorie Ski 20 Jumping Pull Ups 15 Up Downs + Box Step Ups (20/16) @10:00 25/20 Calorie Bike Erg (or Air Bike) 20 Ring Rows 15 Up Downs + Box Step Ups (20/16) Target time each set: 6:00-8:00 Time cap each set: 8:00 Fitness (Distance) TEAMS OF 2 4 Sets each (8 total...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Rubbin’ is Racin (Time) (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Target Time: 10:00-12:00 Time Cap: 15:00 Workout Option 3 BLFC Racing – Hyrox (Time) Workout: 5 Rounds for Time: 300m Row 50m Farmer Carry (moderate–heavy, unbroken if possible) 10 Burpee Over Rower Rest 1:00 between roundsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hammer Down (Time) (RX’d) Teams of 2 100/80 Calorie Air Bike 150 Dumbbell Hang Power Cleans (50s/35s) 150 Dumbbell Bench Press (50s/35s) 100/80 Calorie Air Bike (Scale) Teams of 2 60/48 Calorie Air Bike 100 Dumbbell Hang Power Cleans (light) 100 Dumbbell Bench Press (light) 60/48 Calorie Air Bike Target time: 20:00-25:00 Time cap: 30:00 Core Work: (Checkmark) 4 sets: 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) -rest 30 seconds- 15 Standing Banded Pallof Press (each side) -rest 30 seconds- 5 Plank Clock Walks (5 Left/5 Right) -rest 2 minutes b/t 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. Single Arm KB Situp Standing Banded Pallof Press Plank Clock Walk Hotshots 19 (Time)...Read more

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