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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Supersonics (Time) (RX’d) 30/24 Calorie Air Bike -into- 3 Rounds 10 Power Cleans (95/65) 3 Wall Walks -into- 30/24 Calorie Air Bike -into- 3 Rounds 10 Thrusters (95/65) 10 Bar Facing Burpees -into- 30/24 Calorie Air Bike (Scale) 20/16 Calorie Air Bike -into- 3 Rounds 10 Dumbbell Power Cleans (light) 3 Inchworms -into- 20/16 Calorie Air Bike -into- 3 Rounds 10 Dumbbell Thrusters (light) 10 Up Downs -into- 20/16 Calorie Air Bike Target time: 16-18:00 Time cap: 22:00 Gymnastics: Ring Muscle-ups (Checkmark) Strength Option: EMOM8 Odd: Level 1: 3-5 Strict Ring Muscle-ups Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows Even: 20-30 second Box Support Tuck Hold (or Plank Hold) No Conditioning Option since it’s during the Open Gymnastics Mobility (No Measure) 3 minutes of easy cardio (this can...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets 3 Deadlift (75-80%) -complete a set every 2:00- Workout Royals (Time) (RX’d) 50 V-Ups 25 Box Jump Overs (20) 50 Toes to Bar 25 Box Jump Overs (20) 50 Abmat Sit Ups (Scale) 25 Crunches 25 Box Step Ups (20/16) 25 Hanging Knee Raises 25 Box Step Ups (20/16) 25 Abmat Sit Ups Target time: sub 13:00 Time cap: 16:00 Fitness (Endurance) (Time) Teams of 2 100 Burpee box jump over (24/20) 100 Calorie Ski or Row 100 Alternating Dumbbell Snatch (50/35) 100 Synchro Air squats 1000m run (together) (or 120/100 cal Air Bike, shared) Time cap 30 min * Partition any way Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Dorsiflexion Matrix 1 Minute Foot Smash 1 Minute Couch Stretch Note: the easy cardio portion should...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Shoulder Press 5 sets 3 Shoulder Press (75-80%) -complete a set every 2:00 – Workout Oilers (5 Rounds for time) (RX’d) 5 sets: 20/16 Calorie Row 50 Double Unders 15 Dumbbell Bench (35s/25s) -rest 1:00 between sets- (Scale) 5 sets: 12/10 Calorie Row 50 Single Unders 12 Dumbbell Bench (light) -rest 1:00 between sets- Target time each set: 2-2:30 Time cap each set: 3:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 1 Minute Calf Pumps 1 Minute Ring Lat Stretch 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 the athlete notes. Calf Pump Ring Lat...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Helm’s Deep (Time) (RX’d) For Time: 100/80 Calorie Air Bike 100 Sit Ups (Scale) For Time: 60/48 Calorie Air Bike 60 Sit Ups Target TIme: 11-13:00 Time Cap: 16:00 Workout Option 2 Recovery Workout (Distance) 45 Minute Row @Zone 2 Pace *Every 5 minutes stop and do 50ft Handstand walk Alternative options: 60 second Handstand Walk practice, 4 Wall Walks, 30 second Plank/Handstand Hold, or 10 DB Strict Shoulder Press.Read more