BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Snatch: Build to a new 1RM Post: 3 sets of 8 Bent-over Barbell Rows Bent Over Barbell Row (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep. The Bullpen (AMRAP – Rounds and Reps) (RX’d) 2 sets 6:00 AMRAP 10/8 Calorie Air Bike 8 Power Snatch (75/55) 2 Wall Walks -rest 3:00- (Scale)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mr. Tortilla (6 Rounds for time) (RX’d) 6 Sets 400m Run with Decreasing Rest After set 1 = 2:30 rest After set 2 = 2:00 rest After set 3 = 1:30 rest After set 4 = 1:00 rest After set 5 = :30 rest (Scale) 6 Sets 200m Run with Decreasing Rest After set 1 = 2:30 rest After set 2 = 2:00 rest After set 3 = 1:30 rest After set 4 = 1:00 rest After set 5 = :30 rest Target time each set: 1:30-2:15 Time cap each set: 2:30 Overall time cap: 22:30 Gymnastics – Pressing (Week 7) (3 Rounds for reps) Complete 3 rounds x 40-50% of your 1 rep max from week one * Goal is to complete each set unbroken * Rest 2 minutes between sets Level 1: Wall Walks Level 2: Kipping Handstand Push-ups Level...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 4×2 @ 70% Post: 3 sets of 10 Dumbbell Bench Press (light/moderate) Dumbbell Bench Press (Weightlifting Variable Reps & Sets) 3 sets. of 10 Dumbbell Bench Press (light/moderate) The Nine-Nine (6 Rounds for reps) (RX’d) 6 sets 1:00 AMRAP 5 Burpee over Bar 25ft Overhead Walking Lunge (95/65) Max Burpee over Bar -rest 1:00 between sets- (Scale) 6 sets 1:00 AMRAP 5 Up Downs 25ft Dumbbell Walking Lunge (light) Max Up Downs -rest 1:00 between sets- Target number of reps each set: 8+ burpees Minimum number of reps before scaling: 5 burpees Fitness (5 Rounds for calories) 5 sets (New Set Every 5:00) 25 Pushups 60 yd Farmer Carry Max Bike Calories in remaining time Stimulus is moderate/purposeful Pushups can be done from floor, box, rig, or plate press Dumbbells for Farmers Carry should be heavy but able to hold for...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Option Workout (Checkmark) Recovery Workout 3-4 Sets (Zone 2 Pace) 5 Min Row 5 Min Bike 5 Min Run BLFC Racing – HYROX (Time) Teams of 2 Buy In: 50 Burpees (split) 4 rounds each (1:1) 200m Run 50m Sandbag Lunges 10 Sandbag Squats Buy Out: 100 Wall balls (split) * Sandbag weight: 20kg/10kg (44/22#) * Wall ball weight: 9kg/5kg (20/14#)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Spruce Knob (Time) (RX’d) Teams of 2 5 Rounds Partner 1: 10 Strict Handstand Push Ups 20 Single Dumbbell Box Step Ups (50/35)(20in) Partner 2: 30/24 Calorie Ski (or Row) -switch when both are completed- (Scale) Teams of 2 5 Rounds Partner 1: 10 Dumbbell Push Press 10 Single Dumbbell Box Step Ups (light)(20/16in) Partner 2: 20/16 Calorie Ski (or Row) -switch when both are completed- Target time: 20:00-24:00 Time cap: 30:00 BLFC Mini Pump – Core and Arms (Checkmark) 3 sets 15 V-Ups -rest 30 secs- 10 Rotational Medball Throw (each side) -rest 30 secs- 10 Single-Arm Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10 -rest 30 secs- 20 alternating Zottman Curl @ RPE 7/10 (10 each side) -rest 1 minute between sets- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and...Read more