BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 15:00 to Find 1RM Front Squat + Max Height Box Jump (build across sets) Max Height Box Jump (Distance) Max Height Box Jump White-Tail (AMRAP – Rounds and Reps) (RX’d) 4 Sets: 5:00 AMRAP 12/10 Calorie Row 12 Box Jump Overs (24/20) 12 Sit Ups -rest 1:00 between sets- * Pick up where you left off each round for one total score (Scale) 4 Sets: 5:00 AMRAP 8/6 Calorie Row 8 Box Step Ups (24/20) 8 Sit Ups -rest 1:00 between sets- Target number of Rounds each set: 3+ Rounds Minimum number of reps before scaling: 2.5 Rounds Fitness (AMRAP – Rounds and Reps) 25 min Amrap 20 Cal Assault Bike 15 Ring Rows 10 Kettlebell swings 5 Box step overs BLFC Successory (Checkmark) 3 Sets 20 Alternating Single Arm Dumbbell Reverse Fly (10 each arm) @8/10 RPE 20 Banded...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE New York (Time) (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers Target TIme: 8-10 Minutes Time Cap: 14 minutes Workout Option 2 BLFC Racing (Hyrox) (Time) For Time Buy-In: 1000m Ski – Then 3 Rounds of 20 Air Squats 20 Kettlebell Swings (53/35) 20 Sit-Ups 20 Burpees – Cash-Out: 1000m Run Accessory: 3 Sets 8 Double DB Romanian Deadlifts with a 3 second negative 5 Negative Pull-ups (as slow as possible) :30 Hollow Hold Rest 1 minute between setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Karner Blue Butterfly (Time) (RX’d) Teams of 2 3200m Run (together) 100 Sandbag Cleans -or- D-Ball Cleans over Box (48/40) (100/70) (or Power Cleans (135/95)) (Scale) Teams of 2 2000m Run (together) 50 Sandbag Cleans -or- D-Ball Cleans over Box (30) (light) (or Dumbbell Power Clean (light)) Target time: 22:00-25:00 Time cap: 30:00 Core Work (Checkmark) 4 sets: 15 Kettlebell Side Bend (each side) -rest 30 seconds- 7 Alligator Roll (each side) -rest 30 seconds- 10 Landmine Windmills (each side) -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 the next station when their partner finishes. Rest 2 minutes between rounds. Alligator Rolls Kettlebell Side Bend Landmine WindmillsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push Ups (5 Rounds for reps) 5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total) Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don’t need to break. Times Union Center (Weight) (RX’d) Every 1:30 (8 sets) 50 Double Unders 4 Squat Snatches (50-60%) (Scale) Every 1:30 (8 sets) 50 Single Unders 8 Dumbbell Snatches (light) Target Time: 45-60 seconds Time Cap each set: 1:10 Fitness (AMRAP – Rounds and Reps) 5 Rounds 5 min AMRAP...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Erie Canal (2 Rounds for time) (RX’d) 21-15-9-9 Calorie Ski OR Row Dumbbell Bench Press (2×35/25) -rest 5:00- 21-15-9-9 Calorie Ski or Row Bench Press (95/55) *Female Calories: 16-12-8-8 (Scale) 2 sets 10-8-6-6 Calorie Ski OR Row Dumbbell Bench Press (light) -rest 5:00 between sets- (Female Calories: 8-6-4-4) Target time each set: First part: 6:00-8:00 Second part: 5:00-7:00 Time cap each set: 10:00 BLFC Mini-Pump – Upper Body Anterior (Checkmark) 3-4 Rounds 10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7 -rest 30 seconds- 15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7 -rest 1 minute b/t 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. Resistance Band Chest Fly...Read more