BLK LBL Fitness Club – FITNESS / PERFORMANCE Atlantic City (Time) (RX’d) 300 Single Unders 30 Burpee to Bar (6in) 200 Single Unders 20 Burpee to Bar (6in) 100 Single Unders 10 Burpee to Bar (6in) (Scale) 200 Single Unders 20 Up Downs 100 Single Unders 15 Up Downs 50 Single Unders 10 Up Downs Target time: 10:00-12:00 Time cap: 15:00 Option 2 – Recovery Workout (Checkmark) 40-45 Min Bike Erg @Zone 2 Pace First 30 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2) -then- 10-15 Min Z2 Seated If a Bike Erg is not available, sub Air Bike, Row, or Run as follows: 40-45 Min @Zone 2 Pace First 30 minutes are 10 Sec hard followed by 50 sec easy. -then- 10-15 Min Zone 2 How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Thunder Road (Time) (RX’d) Teams of 2 Recovery Day 5 Rounds 400m Run (together) 50/40 Calorie Row (split) 50/40 Calorie Air Bike (split) (Scale) Teams of 2 Recovery Day 5 Rounds 300m Run (together) 30/24 Calorie Row (split) 30/24 Calorie Air Bike (split) Target time: 32:00-35:00 Time cap: 45:00 BLFC Mini-Pump – Core (Checkmark) 4 rounds: 10 Alt. V-Ups + V-Up -rest 30 seconds- 10 Deficit Sumo DB or KB Deadlift @ moderate weight -rest 30 seconds- 15 Kettlebell Side Bend (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 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds Deficit Sumo DB or KB Deadlift Kettlebell Side Bend Side...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 6: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Snatch Every 1:30 (6 sets) 1 Squat Snatch @80% of Snatch 1RM -into- 3×5 Snatch Grip Push Press @70-80% of Snatch 1RM Snatch Grip Push Press 3×5 Snatch Grip Push Press (70-80% of Snatch 1RM) Heavy Isabel (Time) (RX’d) For Time: 30 Snatches (155/105) * Reps can be Power or Squat Snatch (Scale) For Time: 60 Alternating Dumbbell Snatches (light) Target time: 4:00-6:00 Time cap: 10:00 Fitness – Endurance (Distance) 3x10min AMRAP with a PARTNER 800m run together 8 HEavy D-Ball cleans (80/30) 12 synchro shoulder to overhead (50s/35s) 16 synchro GHDs (or synchro v-ups) Max yard sled push (270/225) AND Max burpees in remaining time -Partners will each work on both of the max movements each round, switching at any time. Score = total yards and total burpees added together across each round.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Midline March (Time) (RX’d) 3 Rounds: 30 GHDs (Or V-Ups) 100ft Single Arm Overhead Walking Lunge (50/35) 50ft Handstand Walk (Or 5 Wall Walks) (Scale) 3 Rounds: 30 Sit Ups 100ft Single Dumbbell Walking Lunge (light) 50ft Bear Crawl Target time: 13:00-15:00 Time cap: 18:00 BLFC Mini-Pump – Glutes (Checkmark) 3-4 Rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 15 Standing Barbell Calf Raise @ moderate weight – maintain quality -Rest 2 minutes between 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 Weighted Hip Thrusts Standing Barbell Calf Raise Fitness (AMRAP – Rounds and Reps) 25:00 Amrap 400m Row 15 Kettlebell Swings 3 Wall Walks (Half Way) Pacing should be consistent through all rounds. The...Read more