BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Balance (Weightlifting Variable Reps & Sets) Skill Focus (Snatch Balance / Sots Press) – Snatch Balance (3×3 @ light weight, 50-60%) – Sotts Press from bottom of squat (3×5 with empty bar or light) – Focus: Speed under the bar and upright stability Sots Press (Weightlifting Variable Reps & Sets) Sots Press 3 sets 5 Sots Press Backdraft (6 Rounds for time) (RX’d) Every 3:00 (6 sets) 50 Double Unders 5x50ft Shuttle Run 25ft Handstand Walk (or 2 Wall Walks) * Each shuttle run rep is 25 feet down + 25 feet back. (Scale) Every 3:00 (6 sets) 50 Single Unders 3x50ft Shuttle Run 25ft Bear Crawl Target time each set: 1:30-1:50 Time cap each set: 2:00 Fitness – Endurance (Distance) Against a 30:00 running clock 4 rounds 200m run 30 DB clean and jerks 50/35 15 burpees 200m run -rest...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Lumberjack 20 (Time) For time: 20 deadlifts Run 400 meters 20 kettlebell swings Run 400 meters 20 overhead squats Run 400 meters 20 burpees Run 400 meters 20 chest-to-bar pull-ups Run 400 meters 20 box jumps Run 400 meters 20 dumbbell squat cleans Run 400 meters F: 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead squats, 20-inch box, 30-lb dumbbells M: 275-lb deadlifts, 70-lb kettlebell, 115-lb overhead squats, 24-inch box, 45-lb dumbbellsOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click here Skip into September 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 1: single-unders Level 2: double-unders Level 3: crossover...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Big Agnes (8 Rounds for time) (RX’d) Every 2:00 (16:00) 12/10 Calorie Air Bike 6 Burpee Box Jump Overs (24/20) Target Time each set: Sub 1:15 Time Cap each set: 1:30 Workout Option 2 BLFC Racing – HYROX (3 Rounds for reps) Strength/Accessory: 3 Sets: Partner 1: :45 Sled Drag Partner 2: :45 Wall Sit – Switch – 15 Banded Face Pulls/each * Build in weight each set. Workout:
 3 Rounds for Total Reps (17 minutes total) 1 minute Sandbag Lunges 1 minute Kettlebell Swings 1 minute Burpee Broad Jumps 1 minute Sled Push 1 minute Bike for Calories 1 minute RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Run/Row/Run (Time) (RX’d) TEAMS OF 2 4 mile Run 3000m Row 2 mile Run * All distances are shared between partners, with one partner working at a time. (Scale) Teams of 2 2 mile Run 1000m Row 1 mile Run (Split as needed) Target time: 45:00-50:00 Time cap: 55:00 Core Work: (Checkmark) 4 sets: 15 Abmat Sit Ups -rest 30 seconds- 15 Kettlebell Side Bend (each side) -rest 30 seconds- 15 Strict Hanging Leg Raise -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. Kettlebell Side Bend Strict Hanging Leg RaiseRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Deadlift: Build to a 1RM in 5-6 working sets (15 minutes to complete) ** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform: 3-4 sets of 3 reps @ 80-85% Dumbbell Z Press Seated Double Dumbbell Z Press After the heavy deadlift is complete, perform: 3 sets of 6–8 Dumbbell Z-Press Atlas (Time) (RX’d) 9-15-21 Thrusters (95/65) 3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups) -into- 100ft Overhead Walking Lunge (95/65) (Scale) 9-15-21 Dumbbell Thrusters (light) 3 Zombie Rope Climbs after each set -into- 100ft Single Dumbbell Walking Lunge (light) Target time: 7:00-9:00 Time cap: 12:00 Fitness (AMRAP – Rounds and Reps) 10 min AMRAP 6-12-18-24-30…. Wall Balls 3-6-9-12-15… Ring Rows *Rest 2:00 mins 10 min AMRAP 20 Abmat sit ups 10/7 Calorie Ski BLFC WEEKLY KOH CHALLENGE #2 (AMRAP...Read more