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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 15:00 to Find 1RM Deadlift + Max Distance Broad Jump (build across sets) Broad Jump (Distance) Record distance of best jump 1777 (Time) (RX’d) 3 Rounds 8 Toes to Bar 8 Deadlifts (185/125) 25ft Handstand Walk (Or 2 Wall Walks) -straight into- 2 Rounds 12 Toes to Bar 12 Deadlifts (185/125) 25ft Handstand Walk (Or 2 Wall Walks) -straight into- 16 Ring Muscle Ups (Or 32 Chest to Bar Pull Ups) (Scale) 3 Rounds 8 Hanging Knee Raises 8 Dumbbell Deadlifts (light) 25ft Bear Crawl -straight into- 2 Rounds 10 Hanging Knee Raises 10 Dumbbell Deadlifts (light) 25ft Bear Crawl -straight into- 16 Jumping Pull Ups Target time: 11:00-13:00 minutes Time cap: 16:00 Fitness (AMRAP – Rounds and Reps) 30 Min AMRAP 10/8 Cal Bike 10 yd Single Arm Kettlebell Overhead Carry (R) 2 Burpee Box Get Overs 10 yd SA...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Erastus Corning (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 1-2-3-4-5-6-7-8-9-10….. Burpee Box Jump Overs (20) 4x50ft Shuttle Runs after each set (Scale) 15:00 AMRAP 1-2-3-4-5-6-7-8-9-10….. Up Down + Box Step up (20) 2x50ft Shuttle Runs after each set Target number of Rounds: 8+ Rounds Minimum number of Rounds before scaling: 6 Rounds 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 Fitness – Endurance (5 Rounds for distance) 5 Sets of ROW – 300m at Hard Pace – 75m at Easy Pace – 125m Controlled Sprint *Rest 3 Min between sets.Estimated Paces: *Row Paces per 500m Sprint: 1:20-1:21/500m pace Hard: 1:37/500m pace Easy: 1:59-2:01/500m pace Deficit Pushups (Checkmark) 5 sets: 10 reps – RPE 7 *Rest 1:00-1:30 b/t setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk 15:00 to Find 1RM Clean and Jerk (build across sets) Capital of Grit (4 Rounds for time) (RX’d) 4 sets (1 set every 5:00) 24 Wall Balls (20/14) 12/10 Calorie Air Bike 8 Clean and Jerks (115/80) (all singles) (Scale) 4 sets (1 set every 5:00) 15 Wall Ball Thrusters (light) or 8/6 Calorie Air Bike 5 Double Dumbbell Clean and Push Press (light) Target time each set: 2:30–3:30 Time cap each set: 4:00 Fitness (AMRAP – Rounds and Reps) 35 min AMRAP 30 Cal row 30 Hanging Knee Raises 30 D-ball Lunges 20 Cal row 20 Hanging Knee Raises 20 D-ball Lunges 10 Cal row 10 Hanging Knee Raises 10 D-ball Lunges D-ball is to be held with both hands in front at chest height. Unless you need assistance holding on the rig, you can then hold it...Read more