BLK LBL Fitness Club – FITNESS / PERFORMANCE Thunderbird (Time) (RX’d) 50-40-30-20-10 Double Unders 25-20-15-10-5 Single Arm Dumbbell Push Press (50/35) 5-4-3-2-1 Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups) (Scale) 50-40-30-20-10 Single Unders 25-20-15-10-5 Single Arm Dumbbell Push Press (light) 15-12-9-6-3 Ring Rows Target time: 12:00-14:00 Time cap: 18:00 Row Warm Up (No Measure) After the metcon, athletes should rest 5+ minutes before preparing for the Row Challenge. Bring the rowers out when ready and dial in your pacing. Row Workout Prep: 3 sets of 30-second Row – Set: Easy-Moderate (65%) – Set 2: Moderate (75%) – Set 3: Moderate-Fast (this should be your planned workout pace) Rest 30-60 seconds between sets Notes: Remember, this is a 1000m (M/F). Start at a moderate-aggressive pace (80%+) and aim to ramp it up in the final 200m. Don’t sell out early only to fall back and end with negative pacing. 1000m Row...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Bulldawgs (Checkmark) Freedom (RX’d) 16:00 EMOM Even minutes: 3 Wall Walks + 10 V-Ups Odd minutes: 16 Jumping Split Lunges + 10 Alternating V-Ups Independence 16:00 EMOM Even minutes: 2 Wall Walks + 10 Suitcase Sit Ups Odd minutes: 14 Jumping Split Lunges + 10 Alternating V-Ups Liberty 16:00 EMOM Even minutes: 3 Inch Worms + 10 Sit ups Odd minutes: 12 Walking Lunge Steps + 10 Crunches Target time: 35-45 seconds Time cap: 50 seconds Workout Option 2 Recovery Workout (Distance) Run OR Machine: 25 Minutes at Zone 1 *Every 5 minutes do a 30 second Farmer’s Carry (2x50lb/35lb) Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Grizzlies (Time) (RX’d) Teams of 2 800m Run 30 Front Squats (185/125) 800m Run 4 Front Squats (185/125) 800m Run 18 Front Squats (185/125) * One partner works at a time. Split reps/calories (sub 60/48 cal Air Bike if needed) (Scale) Teams of 2 For Time 400m Run 30 Wall Ball Squats 400m Run 24 Wall Ball Squats 400m Run 18 Wall Ball Squats (sub 30/24 cal Air Bike if needed) Target time: 17-19:00 Time cap: 24:00 BLFC Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Deficit Sumo DB/KB Deadlift @ moderate weight -rest 30 seconds- 10 Band Pull Through @ moderate weight -rest 30 seconds- 15 Plank Walk (each side) -rest 30 seconds- :30 sec Side Plank (Left) :30 sec Side Plank (Right) -Rest 2 minutes between rounds- * Instead of resting 30-seconds, athletes can partner up and go 1:1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg) M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg) *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time) For time: 21 jumping pull-ups 42 single-unders 21 thrusters (weight 1) 18 pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 45 lb (20kg), then 55 lb (25kg), then 65 lb...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 5 sets 3 Squat Clean + 3 Push Jerks (unbroken, build-in weight) -complete a set every 2:00- Workout Scouts (Time) (RX’d) 3 Rounds 50ft Front Rack Walking Lunge (95/65) [or 100ft Sled Push (3×45/2×45)] 15 Strict Pull-ups (Scale) 3 Rounds 50ft Single Dumbbell Walking Lunge (light) (Or 100ft Sled Push (light)) 15 Ring Rows Target time: 7-9:00 Time cap: 12:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 4x 5 Quad Foam Rolling (each leg) 2x 10 Down Dog 20x Scorpion Kicks (each side) Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in...Read more