BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets 3 Deadlifts @80% 3 Broad Jumps Broad Jump (Distance) Record Best set Total Distance (Best 3 Jumps Total) Carolina Hogs (Time) (RX’d) 4 Rounds 400m Run 40/32 Calorie Row (Scale) 4 Rounds 300m Run 20/16 Calorie Row Target time: 17:00-19:00 Time cap: 22:00 Fitness (AMRAP – Rounds and Reps) 30 min AMRAP 250m Ski 10 Double Kettlebell Press from floor 10 Dbl Kbell bent over row 60 yd Single Overhead Kbell carryRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Orlando Squeeze (Weight) (RX’d) Every 1:30 (12:00) 12/10 Calorie Bike 5 Power Snatches (50-60%) (Scale) Every 1:30 (12:00) 8/7 Calorie Bike 6 Dumbbell Snatches (light) Target time each set: 50 seconds – 65 seconds Time cap each set: 1:15 Accessory (Checkmark) 3-4 sets: 10 Landmine Press (each) @ Moderate weight – maintain control and quality 10 Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine RDL (each) @ Moderate weight – maintain control and quality *Rest 2:00 between sets **Athletes can partner up and go 1:1 on sets Landmine Press Landmine Twist Landmine RDL The video below is an example of setting up for a landmine if you do not have a bar anchor available. Split Stance Landmine Bent Over Row Fitness – Endurance (Time) 400 Cal Row Every 4 min 30 yard sled push (1×45/1×35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets 3 Front Squats @80% 4 Box Jumps (moderate-high height) Box Jumps by Height (Distance) Box Jumps: Moderate-High Height 5 sets 4 Box Jumps Atlanta Bouncers (3 Rounds for reps) (RX’d) 3 sets 5:00 AMRAP 3 Strict Handstand Push Ups 6 Burpee Over Dumbbells 9 Dumbbell Squats (35s/25s) -rest 2:00 between sets- (Scale) 3 sets 5:00 AMRAP 3 Push Ups 5 Up Downs 7 Single Dumbbell Squats (light) -rest 2:00 between sets- Target number of Rounds each set: 3.5 Rounds + Minimum number of Rounds before scaling: 2.5 Rounds Fitness – Race (No Measure) AMRAP 25 Minutes 400m Run 25 Wall Balls 60ft Walking Lunges (bodyweight) 500m SkiRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Redwoods (Time) (RX’d) For Time: 100/80 Calorie Air Bike 100 Single Arm Dumbbell Push Press (50/35) Workout Option 2 Recovery Workout (Distance) 25 Min Zone 2 Run -Directly into- 20-25 Min Zone 2 Air BikeRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE New York Atlas (Calories) (Rx’d) 25:00 AMRAP (PARTNER) Partner 1: Max Calorie Machine Partner 2: 10 Plate Snatch (“Pizza Flips”) (45/35) 10 Burpee to Plate 10 Plate Squat (45/35) -switch every time a round is completed (Scale) 25:00 AMRAP Partner 1: Max Calorie Machine Partner 2: 10 Plate Snatch (“Pizza Flips”) (light) 5 Up Down to Plate 10 Plate Squat (light) -switch every time a round is completed Target Calories: 300/240+ Calories Minimum number of Calories before scaling: No minimum BLFC Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7 -rest 30 seconds- 10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7 -Rest 2 minutes between rounds- * Instead of...Read more