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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Skill Session (Checkmark) Today we’re taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below. Level 1: Kip Swings and Jumping Pull Ups Level 2: Kip Swings and Jumping Bar Muscle Ups Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups Level 4: Bar Muscle Ups Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers. Pit Now! (5 Rounds for time) (RX’d) Every 5:00 (5 sets) 500/450m Row 7 Bar Muscle Ups 25ft Handstand Walk (or 2 Wall Walks) (Scale) Every 5:00 (5 sets) 400/375m Row 8 Jumping Pull Ups 25ft Bear Crawl Target time each set: 3:00-3:45 Time cap each set: 4:00 BLFC DAILY KOH CHALLENGE (MAX DEVILS-PRESS REPS) (AMRAP – Reps) Today’s AMRAP is: 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bristol Night Race (AMRAP – Rounds and Reps) (RX’d) 20:00 AMRAP 200m Run 5-10-15-20…. Deadlifts (185/125) * For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m) (Scale) 20:00 AMRAP 200m Run 5-10-15-20…. Dumbbell Deadlifts (light) Target number of Rounds: 7+ Rounds (Round of 35 Deadlifts) Minimum number of Rounds before scaling: 5 Rounds (Round of 25 Deadlifts) BLFC Mini-Pump – Glutes (Checkmark) 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans) -rest 1 minute 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 GHD Hip...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bubba (8 Rounds for time) (RX’d) 8 Sets 8 Thrusters (95/65) 8 Burpee Over Bar -rest 1:1 between sets- (Scale) 8 Sets 8 Dumbbell Thrusters (light) 8 Up Downs -rest 1:1 between sets- Target time each set: sub 1:00 Time cap each set: 1:30 Accessory (Time) Accumulate 3:00 minutes of each: Dead Hang Hold on pull up bar Handstand Hold against wall You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish. There is a 12 minute time cap. Scaling options: Double Dumbbell/Kettlebell Farmer Carry Hold Plank Hold or Knee Plank Hold You can also scale down to accumulating 2 minutes instead of 3. Fitness (Time) 2-4-6-8-10-12-14-16-18-20 Kettlebell swings Air squats Calorie Assault bikeRead more