BLK LBL Fitness Club – FITNESS / PERFORMANCE Jump Rope Skill Session (Checkmark) Let’s take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together. Level 1: Single Unders Level 2: Double Unders Level 3: Crossover Single Unders Level 4: Crossover Double Unders The Intimidator (3 Rounds for time) (RX’d) @0:00 21-15-9 Calorie Air Bike (Females: 16-12-8) *50ft Dumbbell Front Rack Lunge (50s/35s) after each set @10:00 21-15-9 Calorie Air Bike (Females: 16-12-8) 10 Dumbbell Box Step Overs after each set (50s/35s) (20) @20:00 21-15-9 Calorie Air Bike (Females: 16-12-8) *50ft Dumbbell Front Rack Lunge (50s/35s) after each set (Scale) @0:00 12-9-6 Calorie Air Bike (Females: 9-7-5) 25ft Single Dumbbell Lunge (light) after each set @10:00 12-9-6 Calorie Air Bike (Females: 9-7-5) 10 Single Dumbbell Box Step Ups after each set (light)(20) @20:00 12-9-6 Calorie Air Bike (Females: 9-7-5)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Axis (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds Workout Option 2 BLFC Racing (Time) Teams of 2 2000m Row (shared) – Then – 3 Rounds each of: 30 Wall Balls 20 Sandbag Lunges 10 Burpee Over Sandbag (Partner one completes a full round then rests while partner 2 completes a round) – Then – 1000m Run togetherRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fallow (5 Rounds for time) (RX’d) Teams of 2 Every 6:00 (5 sets) Partner 1: 500/400m Row Partner 2: 10 Devils Press (35s/25s) 100m Run *Switch when both are completed (Scale) Teams of 2 Every 6:00 (5 sets) Partner 1: 300/250m Row Partner 2: 8 Dumbbell Clean and Jerks (light) 50m Run Switch when both are completed Target time each set: 4:00-5:00 Time cap each set: 5:00 BLFC Mini-Pump – Arms (Checkmark) 4 rounds: 10 Tempo Pushups @ moderate weight RPE 7 -rest 30 seconds- 10 Chin-Ups @ moderate weight RPE 7 -rest 30 seconds- 10 Standing Tricep DB French Press @ moderate weight RPE 7 -rest 30 seconds- 10 Barbell Drag Curls @ moderate weight RPE 7 -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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Testing Day! (2 Rounds for reps) Testing Day! Take 10 minutes to prepare with a few smaller, warm-up sets and then… On a running clock: Level 1: 0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface 2-4 minutes: REST 4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps Level 2: 0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups] 2-4 minutes: REST 4-6 minutes: Max effort Handstand Walking OR max wall walks Level 3: 0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit] 2-4 minutes: REST 4-6 minutes: Max effort Handstand Walking Score is both max attempts. They are max reps within the two minute window, and do not...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Moose (Time) (RX’d) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders (Scale) 7 rounds 7 Dumbbell Push Press (light) 7 Up Downs 30 Single Unders Target time: 8:00-10:00 Time cap: 13:00 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) 10 Rounds: 200/160m row 15 kettlebell swings (1.5/1) 10 goblet squats 5 burpee over the rower BLFC...Read more