BLK LBL Fitness Club – FITNESS / PERFORMANCE Numbuh Four (Time) (RX’d) 10 Squat Snatch (155/105) 10x50ft Shuttle Runs 30 GHDs 10 Squat Snatch (155/105) 30 GHDs 10x50ft Shuttle Runs 10 Squat Snatch (155/105) (Scale) 12 Dumbbell Snatch (light) 8x50ft Shuttle Runs 24 Sit Ups 12 Dumbbell Snatch (light) 24 Sit Ups 8x50ft Shuttle Runs 12 Dumbbell Snatch (light) Target time: 12-14:00 Time cap: 16:00 Gymnastics: Rope Climbs (Checkmark) Strength Option – EMOM8: Level 1: Odd Minute: 2-4 Chin Ups on Rig or Ring Rows Even Minute: 10 Heel Assist Rope Pull Ups Level 2: Odd Minute: 4-6 Chin Ups on Rig Even Minute: 3 Rope Pull to Stand Level 3: Odd Minute: 6-8 Chin Ups on Rig Even Minute: 2 Rope Climbs Conditioning Option Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute Workout: 8 minute EMOM [ADD 1 Rope Climb Each...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 1: Max Rep Bench Press @50-60% of 1RM (based on the chart below) -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Knightbrace (2 Rounds for reps) (RX’d) 5 Rounds 1:00 Max Double Unders 1:00 Max Push Ups 1:00 Rest (Scale) 5 Rounds 1:00 Max Single Unders 1:00 Max Plate Press 1:00 Rest Target number of reps each set: Double Unders: 70+ Push Ups: Men: 20+/Women: 15+ Minimum number of reps before scaling: Double Unders: 40 Push Ups: Men: 12/Women: 8 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf & Big Toe Stretch 1 Minute Forearm Smash 1 Minute Couch Stretch Note: the easy cardio portion should be done immediately post workout to...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Numbuh Three (Distance) Tabata Row (20 rounds) 20-seconds Max Distance Row 10-second Rest Target Total Meters: Men: 1900+ Meters Women: 1600+ Meters BLFC Mini-Pump – Leg Day (Checkmark) 3 Rounds 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality -rest 30 seconds- 10 Hamstring Ring Curls @ moderate weight – maintain quality -rest 30 seconds- 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds Barbell Romanian Deadlift Hamstring Ring Curls Seated Dumbbell Calf Raise Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 2x 15 Adductor Rockbacks 2x 10 Down...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Hang Squat Clean + Push Jerk Every 1:00 (10:00) 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean After the 10 minutes are complete, add weight and finish with: 3×3 Clean Grip Deadlifts @80-90% of 1RM Clean -rest 60 seconds between sets- Clean Grip Deadlift Numbuh Two (Time) (RX’d) 21-18-15-12-9-6 Calorie Air Bike Dumbbell Deadlifts (50s/35s) Dumbbell Hang Power Cleans (50s/35s) Dumbbell Shoulder to Overhead (50s/35s) (Women’s Calories: 16-14-12-10-8-6) (Scale) 14-12-10-8-6-4 Calorie Air Bike Dumbbell Deadlifts (light) Dumbbell Hang Power Cleans (light) Dumbbell Shoulder to Overhead (light) (Womens Calories: 12-10-8-6-4-2) Target time: 15-17:00 Time cap: 18:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20x Shoo the Cat 20x 90/90 Rotations 2x 10 Shoulder Extension Bridges 4x 5 Quad Foam Rolling...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below Nigel Uno (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 12 Toes to Bar 16 Burpee Box Jump Overs (24/20) 12 Toes to Bar (Scale) Every 4:00 (4 sets) 10 Hanging Knee Raises 10 Up Downs + Box Step Up (24/20) 10 Hanging Knee Raises Target time each set: 2:15-2:45 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 45 Second Ring Tricep Stretch 2x 1 Minute Ring Bicep Stretch 2x 10 Reverse Leg Raises (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,...Read more