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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Axis (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds Workout Option 2 BLFC Racing (Time) Teams of 2 2000m Row (shared) – Then – 3 Rounds each of: 30 Wall Balls 20 Sandbag Lunges 10 Burpee Over Sandbag (Partner one completes a full round then rests while partner 2 completes a round) – Then – 1000m Run togetherRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fallow (5 Rounds for time) (RX’d) Teams of 2 Every 6:00 (5 sets) Partner 1: 500/400m Row Partner 2: 10 Devils Press (35s/25s) 100m Run *Switch when both are completed (Scale) Teams of 2 Every 6:00 (5 sets) Partner 1: 300/250m Row Partner 2: 8 Dumbbell Clean and Jerks (light) 50m Run Switch when both are completed Target time each set: 4:00-5:00 Time cap each set: 5:00 BLFC Mini-Pump – Arms (Checkmark) 4 rounds: 10 Tempo Pushups @ moderate weight RPE 7 -rest 30 seconds- 10 Chin-Ups @ moderate weight RPE 7 -rest 30 seconds- 10 Standing Tricep DB French Press @ moderate weight RPE 7 -rest 30 seconds- 10 Barbell Drag Curls @ moderate weight RPE 7 -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...Read more