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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Just Keep Livin (Time) (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) 50 Single Unders after each set Target time: 8:00-10:00 Time cap: 15:00 Workout Option 2 Recovery Workout (Checkmark) Air Bike, Row, or Run as follows: 40-45 Min @Zone 2 Pace First 30 minutes are 15 Sec hard followed by 45 sec easy. -then- 10-15 Min Zone 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fool’s Gold (3 Rounds for reps) (RX’d) Teams of 2 3 sets: 8:00 AMRAP 8x50ft Shuttle Runs (4 each/1:1) 16 Power Snatches (95/65) (split) 8 Synchro Toes to Bar -rest 3:00 between sets- (Scale) Teams of 2 3 sets: 8:00 AMRAP 6x50ft Shuttle Runs (4 each/1:1) 12 Dumbbell Snatches (light) (split) 6 Synchro Hanging Knee Raises -rest 3:00 between sets- Target number of Rounds: 4+ rounds (per set) Minimum number of Rounds before scaling: 2.5 rounds (per set) Gymnastics: Ring Dips (Checkmark) Strength Option 6 rounds of Max Effort 30 seconds of work/30 seconds of rest * Level 1: Heel Assist Box Dips * Level 2: Heel Box Ring Dips * Level 3: Ring Dips THEN ACCUMULATE: * Level 1: 60 seconds High Plank Hold * Level 2: 90 seconds High Plank Hold * Level 3: 60 seconds Ring Support Hold Conditioning...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 8: 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 Failure to Launch (Time) (RX’d) 30 Shoulder to Overhead (95/65) 30 Box Jump Overs (20) 20 Shoulder to Overhead (115/85) 20 Box Jump Overs (24/20) 10 Shoulder to Overhead (135/95) 10 Box Jump Overs (30/24) (Scale) 30 Dumbbell Push Press (light) 30 Box Step Ups (20) 20 Dumbbell Push Press (light) 20 Box Step Ups (24/20) 10 Dumbbell Push Press (light) 10 Box Step Ups (24/20) Target time: 8:00-10:00 Time cap: 13:00 Fitness (Time) Every 2:00 (8 sets) 10 Hanging Knee Raises 10 Dumbbell Deadlifts 25 Single Unders *1:45 Time Cap Russian Kettlebell Swing (Checkmark) 5X8 5 sets of 8 (Moderate weight)Read more