BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Snatch Every 1:30 (6 sets) 1 Squat Snatch @85%+ Snatch Deadlift + Snatch Pull 3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM) Bethesda (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 60 Double Unders 10 Burpee Box Get Overs (30/24) 6 Power Snatch (135/95) (Scale) Every 4:00 (4 sets) 60 Single Unders 10 Burpee Box Get Overs (20/16) 10 Alternating DB Snatch (light) Target time each set: 2:10-2:30 Time cap each set: 3:00 Fitness (Time) 5 Rounds 200m Run 9 Ring rows 12 Push-ups 15 Air squats Seated Arnold Press (Checkmark) 4 sets: 10 reps – RPE 8 *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout53 (2 Rounds for reps) (RX’d) 12:00 AMRAP 10-15-20-25…. Calorie Air Bike 25-50-75-100-125ft… Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2×53/35)) Women Calories: 8-12-16-20… -Rest 3:00- 12:00 AMRAP 10-15-20-25…. Calorie Ski (Or Row) 25-50-75-100-125ft… Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25)) Women Calories: 8-12-16-20… – Repeat from May 28, 2024 – (Scale) AMRAP 12:00 4-8-12-16…. Calorie Air Bike 25-50-75-100-125ft… Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2×26/15)) -Rest 3:00- AMRAP 12:00 4-8-12-16…. Calorie Ski (Or Row) 25-50-75-100-125ft… Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light)) Womens Calories: 3-6-9-12… Keep the yards the same (5-10-15..) Every 5ft of Carry and Sled = 1 rep Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge) Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge) BLFC Mini-Pump...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here (RX’d) 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14. This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving. (Scale) 800m Run...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Full Metal Jacket (Checkmark) (RX’d) Every 1:00 (16:00) Minute 1: 12/10 calorie Row Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side) Minute 3: 5-8 Strict Toes to Bar Target time each station: 30-40 seconds Time cap each station: 45 seconds Workout Option 2 Recovery Workout (Checkmark) Air Bike, Row, or Run as follows: 40-45 Min @Zone 2 Pace First 30 minutes are easy Zone 2 pace. Perform 10 Air Squats at the top of every 2 minutes (including start) -then- 10-15 Min Zone 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Valor (Time) (RX’d) TEAMS OF 2 100/80 Calorie Air Bike * Partner must hold a Handstand while other partner bikes -into- 50 Power Cleans (155/105) (split as needed) -into- 100/80 Calorie Air Bike Partner must hold Barbell Front Rack (155/105) while other partner Bikes (Scaled) TEAMS OF 2 50/40 Calorie Air Bike Partner Holds Plank -into- 50 Dumbbell Power Cleans (light) (split as needed) -into- 50/40 Calorie Air Bike Partner Front Holds Sandbag Bear Hug (light) or Barbell Front Rack Hold (light) Target time: 16:00-18:00 Time cap: 25:00 BLFC Mini-Pump – Arms and Core (Checkmark) 4 rounds: 10 Standing Tricep DB French Press @ moderate weight RPE 7 -rest 30 seconds- 10 Standing Barbell Curl @ moderate weight RPE 7 -rest 30 seconds- 30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm -switch arms- 30yd Single...Read more