BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 6 sets 3 Deadlifts @78% + 4 Bounding Jumps -complete 1 set every 1:30-2:00- Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. Blofeld (Time) (RX’d) For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift (95/65) Hang Power Clean (95/65) Front Squat (95/65) Shoulder to Overhead (95/65) (Scale) For Time: 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Deadlift (light) Double Dumbbell Hang Power Clean (light) Double Dumbbell Front Squat (light) Double Dumbbell Push Press (light) Target time: 13:00-15:00 Time cap: 18:00 Fitness (Time) 21-15-9 Dumbbell Thrusters Up Downs + Step Over Dumbbell Jumping Pull-ups Flat Bench DB Check Fly (Checkmark) 3 sets: 15 reps – RPE 7 *Rest 1:00-1:30 b/t sets Hex Press (Checkmark) 3 sets: 15 reps – RPE 7 *Rest 1:00-1:30 b/t setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jeepers Creeper (AMRAP – Rounds and Reps) (RX’d) AMRAP15: 15 Wall Balls (20/14) 10 Box Step-Ups (24/20) 15 Abmat Sit-ups 10 Double DB Push Press (35/25) (KG conv: 9/6 WB, 15/10 DBs) (Scale) AMRAP15: 10 Wall Ball Thrusters (light) 10 Box Step-Ups (20/16) 10 Abmat Sit-ups 10 Double DB Push Press (light) Target number of Rounds: 6 Rounds Minimum number of Rounds before scaling: 4 Rounds Workout Option 2 Recovery Bike (No Measure) Air Bike *If feeling good and wanting to work: 4 Sets 4:30 @20 Min Threshold Pace (pace you could hold for an hour) 3:30 Recovery Spin (Easy, Damper 2 on Bike Erg) -Then- 15 Min Cool Down (Easy, Damper 2 on Bike Erg) *If needing recovery: 40 Min Zone 2 w/nasal breathing -Then- Yoga Flow Yoga FlowRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Larry – Partner Version (Time) (RX’d) Partner Version – “Larry” 21-18-15-12-9-6-3 Front Squats (135/95) Synchro Bar-Facing Burpees *150m Farmers Carry (2×50/35)) **Split reps as desired. – Repeat from July 22,2023 This hero workout honors U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, who was killed in action on July 1, 2010, in Afghanistan. He was posthumously awarded the Silver Star for heroism after carrying a wounded Marine to safety under heavy fire. While doing so, he triggered an IED, absorbing the blast and sacrificing his life to save his fellow Marine. BLFC Mini-Pump – Arms (Checkmark) 4 rounds: 10 Diamond Pushups @ moderate weight RPE 7 -rest 30 seconds- 10 Body Row on Racked Barbell @ moderate weight RPE 7 -rest 30 seconds- 10 Standing Tricep DB French Press @ moderate weight RPE 7 -rest 30 seconds- 10 Standing KB Crush...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Pull + Snatch 5 sets 1 Snatch Pull + 1 Squat Snatch @ 80% -complete 1 set every 2:00- Freddy Jones (Time) (RX’d) 11-9-7-5 Power Snatch (135/95) Bar Muscle Ups (Or 2x Chest to Bar) (Scale) 12-10-8-6 Dumbbell Snatch (light, alternating) Up Down + Ring Row Target time: 8:00-10:00 Time cap: 14:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 1 Minute Pec Stretch 1 Minute Ring Lat Stretch 1 Minute Foot Smash 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. Pec Stretch Ring Lat Stretch Foot Smash Fitness (Checkmark) 3 Rounds 45/35...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 3 sets 2 Front Squat @90% + 4 Box Jumps (moderate-high height) -complete 1 set every 2:00-3:00- Box Jumps by Height (Distance) 5 sets 4 Box Jumps Shaggy Rogers (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 15 GHDs 40 Double Unders (Scale) 15:00 AMRAP 10 Dumbbell Bench Press (light) 10 Sit Ups 30 Single Unders Target number of Rounds: 6.5+ Rounds Minimum number of Rounds before scaling: 5 Rounds Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 8 Bretzel 20x Scorpion Kicks (each side) 3x 10 Foam Roller Thoracic Extensions 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...Read more