BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 1) (AMRAP – Reps) Pressing Test Day: Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes. Level 2: Complete max effort kipping handstand push-ups within 2 minutes. Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes. Make sure you save these numbers so you can use them throughout the cycle. Going Dark (Time) (RX’d) 50/40 Calorie Air Bike 200ft Farmer Carry (70s/50s) 50 Hand Release Push Ups 200ft Farmers Carry (70s/50s) 50/40 Calorie Air Bike (Scale) 30/24 Calorie Air Bike 100ft Farmer Carry (light) 20 Dumbbell Bench (light) 100ft Farmers Carry (light) 30/24 Calorie Air Bike Target time: 14:00-16:00 Time cap: 18:00 Fitness (2 Rounds for time) 25-20-15 Calorie Row Dumbbell Deadlift *rest 2:00 20-15-10 Dumbbell Deadlift Calorie Row Accessory: Single Leg Dumbbell Romanian Deadlift (Checkmark) Set 1 –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jerk Dip + Pause Jerk (Weightlifting Variable Reps & Sets) Warm Up: Split Jerk Footwork Drill (3×5 each side) -into- Strength: Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%) Focus: Stability, timing, and crisp foot transition All Crossed Up (Time) (RX’d) 15 Wall Walks 15 Dumbbell Shoulder to Overhead (50/35) 30 Crossover Single Unders 30 Toes to Bar 30 Crossover Single Unders 15 Dumbbell Shoulder to Overhead (50/35) 30 Crossover Single Unders 30 Toes to Bar 30 Crossover Single Unders 15 Dumbbell Shoulder to Overhead (50/35) (Scale) 10 Inchworms 10 Dumbbell Shoulder to Overhead (light) 30 Single Unders 30 Hanging Knee Raises 30 Single Unders 10 Dumbbell Shoulder to Overhead (light) 30 Single Unders 30 Hanging Knee Raises 30 Single Unders 10 Dumbbell Shoulder to Overhead (light) Target time: 9:00-11:00 Time cap: 15:00 Fitness – Endurance (Time) For Time: 240/200...Read more

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