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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Wapiti (3 Rounds for time) (RX’d) 3 sets: 30/24 Calorie Air Bike 100ft Dumbbell Walking Lunge (50s/35s) -rest 3:00 between sets- (Scale) 3 sets: 20/16 Calorie Air Bike 50ft Single Dumbbell Walking Lunge (light) -rest 3:00 between sets- Target time each set: 4:00-5:00 Time cap each set: 6:00 Overall time cap: 24:00 Kettlebell Front Rack Hold (Weight) Accumulate 4 minutes of a double kettlebell/dumbbell front rack hold at a challenging weight -rest as needed between breaks- * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Fitness (AMRAP – Rounds and Reps) 25 min AMRAP 300m Ski 15 yd walking lunge 15 Bar/Box/Floor push up 15 Weighted Sit Ups 15yd Walking lunge BLFC Successory (Checkmark) 6 Goblet Hold Cossack Squats (each side) @8-9/10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch 15:00 to Find 1RM Squat Snatch (build across sets) Mule Deer (Time) (RX’d) 400m Run 20 Bar Muscle Ups 400m Run 20 Power Snatch (135/95) 400m Run 20 Clean and Jerks (135/95) 400m Run (Scale) 200m Run 20 Jumping Pull Ups 200m Run 20 Dumbbell Snatch (light) 200m Run 20 Dumbbell Clean and Jerks (light) 200m Run Target time: 14:00-16:00 Time cap: 20:00 Fitness – Endurance (Time) 1000m run 40 alternating dumbbell snatch (50/35) 60 single arm dumbbell bench (50/35) 40 dumbbell burpee box step overs (24/20) 60 single arm dumbbell bench (50/35) 40 alternating dumbbell snatch (50/35) 1250/1000m ski or row BLFC DAILY CHALLENGE (MAX GHD SIT-UPS) (AMRAP – Reps) Today’s AMRAP is: 2 minute max GHD Sit-ups!Read more