BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 3: 20 Rep Back Squat (+2.5-15lbs from last week) Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase = 365#……..start at 50% and increase by 15 pounds every week In Kilos: 1RM…………..Increase = 165kg…….start at 50% and increase by 7.5kg every week Anakin (Time) (RX’d) 10 Thrusters (95/65) 20 GHDs (Or V-Ups) 10 Thrusters (95/65) 20 Toes to Bar...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 8 Sec Sprint followed by 52 Sec Recovery Spin -then- 20-25 Min Zone 2 How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR) Zone 2 Range: Minimum = RHR + .5(HRR) Maximum = RHR + .75(HRR) EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR) RHR = 220 – 30 – 60 = 130 Zone 2 Range Minimum = 60 +.5(130) = 60+65 = 125 Maximum = 60 +.75(130) = 60+97.5 = 157.5 Zone 2 Range = 125 bpm to 157.5 bpmRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mayhem for Freedom (Time) (RX’d) For time: 1380m Row 78 Double Unders 60 Toes to Bar 78 Double Unders 35 Lateral Burpee Box Jump Over 78 Double Unders 63 Push Ups 78 Double Unders (Scale) For time: 1380m Row 78 Single Unders 60 Hanging Knee Raises 78 Single Unders 35 Up Down Box Step Up (low) 78 Single Unders 63 Bar Push Ups 78 Single Unders Target Time: 15-17:00 Time Cap: 25:00 Mayhem for Freedom is an online fitness awareness event hosted by Mayhem Mission in partnership with Atlas Free. This event aims to shine a light on the fight against human trafficking—an urgent yet often overlooked issue. Together, we can make a difference and create a lasting impact. YOU CAN STILL SIGN UP at classy.org/event/mayhem-for-freedom-2025/e662164 Significance of the workout numbers: – 6.3 million: sexually exploited people worldwide – 1380: amount of...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Snatch + Hang Squat Snatch + Overhead Squat Every 1:00 (10:00) 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch -followed by- 3×3 Snatch Pull @80-90% Snatch Pull 3×3 Snatch Pull @80-90% Action Hank (Time) (RX’d) 21-18-15-12-9-6 Deadlifts (185/125) GHDs (or V-ups or Stick Sit-ups) (Scale) 21-18-15-12-9-6 Dumbbell Deadlifts (light) Sit Ups Target time: 6:00-8:00 Time cap: 12:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Wrist Mobilization 2x 10 Down Dog 2 Minute Bench Stretch for Lats Band Wrist Mobilization Down Dog Bench Stretch for Lats Fitness (AMRAP – Rounds and Reps) 20 min Amrap 5 Ring Rows 10 Bar Push-Ups 15 Step Ups onto Box Tempo Pushups (No Measure) 1×15 3 sets: 15 reps 2 Sec. down / 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 2: Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Agent Honeydew (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 19/16 Calorie Row 19 Dumbbell Bench Press (35s/25s) (Scale) 15:00 AMRAP 12/10 Calorie Row 10 Dumbbell Bench Press (light) Target Number of Rounds: 6.5 + Rounds Minimum Number of Rounds before scaling: 5 Rounds Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 45 Second Supine Twists 1 Minute Posterior Shoulder Smash 1 Minute Ring Tricep Stretch Supine Twists Posterior Shoulder Smash Ring Tricep Stretch Fitness (AMRAP – Rounds and Reps) TEAMS OF 2 25 min AMRAP 50 Pizza Flips 40/30 Cal Air...Read more