BLK LBL Fitness Club – FITNESS / PERFORMANCE Hang Power Snatch Every 2:00 (5 sets): 5 Hang Power Snatch (build-in weight) “Diane Bailey” (Time) (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups This is an official Mayhem Benchmark workout, so get after it! (Scale) 21-15-9 Dumbbell Deadlift (light) Push Ups Target time: 6-8:00 Time cap: 10:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 15 Side Lying Rotations (each side) 2x 10 Seated External Rotations (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, or on your own as homework. Stretch videos are available in the athlete notes. Side Lying Rotations Seated External Rotations Fitness (2 Rounds for reps) 5:00 Max cal Ski or Row...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Sugarloaf (Time) (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Air Squats If athletes are unable to run, other options include: 2000/1600m Row or Ski, or 120/100 cal Air Bike. (Scale) For Time: 800m Run -Every 1:00, including 0:00 perform 6 Air Squats Target TIme: 10-12 minutes Time Cap: 16 minutes Workout Option 2 Recovery Workout (Distance) 45-60 Minutes Run Warm Up 5 Min Warm Up -Then- 10 Min Easy 10 Min Moderate 10 Min Hard -Then- In remaining time easy cool down If needed, sub a machine option for the run with the same prescribed effort.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fireline Los Angeles (AMRAP – Rounds and Reps) (RX’d) Teams of 2 27:00 AMRAP 12 Clean and Jerks (135/95) 40/32 Calorie Row 180 Double Unders -Split reps/calories as needed- This workout was created to raise awareness about the devastating fires recently impacting LA. The workout numbers are significant: -27 people died -More than 12,000 structures burned -Nearly 40,000 acres burned -180,000 people evacuated at the peak If you would like to donate towards affected communities/families (including gyms), please visit classy.org/give/655722/?preview=true#!/donation/checkout (Scale) Teams of 2 27:00 AMRAP 12 Synchro Single Dumbbell Clean and Jerks (light) 40/32 Calorie Row 180 Single Unders -Split reps/calories as needed- No target score. Just move and work hard. BLFC Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Leaning Lateral Raise @ moderate weight – maintain quality -rest 30 seconds- 10 Barbell Drag Curls @ moderate weight –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click hereIf you don’t finish, note reps completed at the 15 minute cap. (Scale) For total time: 10 Dumbbell Front Squats (light) 20 Hanging Knee Raises 10 Dumbbell Thrusters (light) -rest 1:00- 10 Dumbbell Front Squats (light) 20 Ring Rows 10 Dumbbell Thrusters (light) -rest 1:00- 10 Dumbbell Front Squats...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Steamboat Springs (AMRAP – Rounds and Reps) Steamboat Springs (RX’d) Teams of 2 15:00 AMRAP Partner 1: Odd Rounds (1-3-5-7…) Partner 2: Even Rounds (2-4-6-8…) Power Snatch (135/95) 50ft Shuttle Run Target Round: Round of 9 Minimum Round before scaling: Round of 7Partner1 completes all of the Odd rounds and Partner2 completes all of the Even rounds. At go, Partner1 does 1 Power Snatch and 1 Shuttle Run. Then, Partner2 does 2 Power Snatches and 2 Shuttle Runs. Then Partner1 does 3 Power Snatches and 3 Shuttle Runs, Then Partner2 does 4 Power Snatches and 4 Shuttle Runs, etc., until 15 minutes is complete. Turkish Get Up Turkish Get-Ups 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow...Read more