BLK LBL Fitness Club – FITNESS / PERFORMANCE Forrest (2 Rounds for time) (RX’d) 2 Sets: 300/250m Row 15 Front Squats (95/65) 75 Double Unders 15 Shoulder to Overhead (95/65) 75 Double Unders 15 Thrusters (95/65) 300/250m Row -rest 5:00 between sets- (Scaled) 2 Sets: 200/175m Row 10 Dumbbell Front Squats (light) 50 Single Unders 10 Dumbbell Shoulder to Overhead (light) 50 Single Unders 10 Dumbbell Thrusters (light) 200/175m Row -rest 5:00 between sets- Target time each set: 8:00-10:00 Time cap each set: 12:00 (29:00 overall time cap) Rope Climbs (Checkmark) Strength Option – 8 minute EMOM: Level 1: Odd Minute: 10 Ab Mat Sit Ups Even Minute: 2-4 Rope Pull to Stand Level 2: Odd Minute: 10 Alternating V Ups Even Minute: 5-6 Rope Pull to Stand Level 3: Odd Minute: 12 V-Ups Even Minute: 2-3 Rope Climbs Conditioning Option Criteria to be able to do this option: Can...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 9: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @85% of Squat C&J -into- 3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J Clean Deadlift + Clean Pull 3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J Patriot (5 Rounds for reps) (RX’d) 5 Sets: 2:00 AMRAP 15 GHDs (or Strict Abmat Sit-ups) 10 Deadlifts (225/155) Max Distance Handstand Walk (Or Wall Walks) -rest 1:00 between sets- Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks. (Scaled) 5 Sets: 2:00 AMRAP 15 Sit Ups 10 Dumbbell Deadlift (light) Max Distance Bear Crawl -rest 1:00 between sets- Target each set: 50ft+ handstand walk or 4+ wall walks Minimum each set: 25ft handstand walk or 2+ wall walks Fitness (Time) Part A 4 sets...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE John Adams (2 Rounds for calories) (RX’d) 7:00 AMRAP 50/40 Calorie Air Bike Max Calorie Row in the remaining time -rest 4:00- 7:00 AMRAP 50/40 Calorie Row Max Calorie Air Bike in the remaining time (Scaled) 7:00 AMRAP 30/24 Calorie Air Bike Max Calorie Row -rest 4:00- 7:00 AMRAP 30/24 Calorie Row Max Calorie Air Bike Target number of Calories each set: 50/40+ Calories Minimum number of Calories before scaling: 40/32 Calories BLFC Mini-Pump – Glutes (Checkmark) 3-4 Rounds at moderate weight (RPE 7) 10 Weighted Hip Thrusts -rest 30 seconds- 10 GHD Hip Raises OR 20 Supermans -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 GHD Hip Raise/Extension Weighted Hip Thrusts Supermans Fitness...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 9: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase = 365#……..start at 50% and increase by 15 pounds every week In Kilos: 1RM…………..Increase = 165kg…….start at 50% and increase by 7.5kg every week Lincoln (AMRAP – Rounds and Reps) (RX’d) TEAMS OF 2 18:00 AMRAP...Read more