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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Alright, Alright, Alright (AMRAP – Rounds and Reps) (RX’d) 18:00 AMRAP 500/450m Row 25 Abmat Sit Ups 250/225m Row 25 V-Ups (Scale) 18:00 AMRAP 300/250m Row 15 Sit Ups 150/125m Row 15 Crunches Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 2.5 Rounds BLFC Mini-Pump – Legs and Glutes (Checkmark) 3-4 rounds: 10 Dumbbell Cossack Squat @ moderate weight RPE 7 -rest 30 seconds- 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 12 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 Dumbbell Cossack Squat Weighted Hip Thrusts Supermans Fitness – Endurance (3 Rounds for time) 3 Sets: 12 Cals Controlled Sprint (95-98%)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Snatch + Overhead Squat Every 1:00 (10:00) 1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM -into- 3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM) Snatch Grip Deadlift 3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM) The Wedding Planner (AMRAP – Rounds and Reps) (RX’d) 12:00 AMRAP 10 Right Arm Hang Dumbbell Snatch (50/35) 5 Burpee Over Dumbbell 25ft Dumbbell Walking Lunge (50/35) 10 Left Arm Hang Dumbbell Snatch (50/35) 5 Burpee Over Dumbbell 25ft Dumbbell Walking Lunge (50/35) (Scale) 12:00 AMRAP 5 Right Arm Hang Dumbbell Snatch (light) 5 Up Downs 25ft Walking Lunge 5 Left Arm Hang Dumbbell Snatch (light) 5 Up Downs 25ft Walking Lunge Target number of Rounds: 5+ Rounds Minimum number of Rounds before scaling: 4 Rounds Fitness (Time) 5 sets (Every 7:00) 500/400m Bike or 250m Run 10 Pull ups/Ring rows...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE McConaughey (Time) (RX’d) Teams of 2 300/240 Calorie Air Bike -split as needed- (Scale) Teams of 2 200/160 Calorie Air Bike -split as needed- Target time: Sub 17:00 Time cap: 25:00 Accessory (Time) Accumulate 4 minutes of a plank hold (elbows) -rest as needed between breaks- * If you are unable to hold the plank on your elbows for longer than 30 seconds at a time, scale to your knees or the top of the push-up plank hold. * Athletes can partner up and perform an 8-minute hold, switching as desired. Try to even out total hold times between athletes. * Score is the total time held, accumulated (4:00 is the goal) Fitness – Endurance (3 Rounds for distance) Partner Workout 5 Sets 3 min AMRAP 15/12 Calorie machine (Parnter 1 Rows, Partner 2 Skis) – into – Max distance sled push...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 8: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Dazed and Confused (AMRAP – Rounds and Reps) (RX’d) 20:00 AMRAP 200m Run 10 Pull Ups 20 Push Ups 30 Air Squats (Scale) 20:00 AMRAP 200m Run 10 Ring Rows 15 Bar Push Ups 20 Air Squats Target number of Rounds: 4.5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Fitness (Time) 100 Double Unders 50 Burpees 100 Double Unders 750M Row 100 Double Unders *Time cap 14:00 Minutes Crush Grip Kettlebell Bench (4 Rounds for weight) 4 sets: 10 reps – RPE 7 *Rest 1:00-1:30 b/t setsRead more