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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Alliant Energy (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 50 Double Unders 10 Line Facing Burpees Target TIme each set: 1:10-1:20 Time Cap each set: 1:30 Workout Option 2 Machine Workout (Distance) Machine Workout 30 Min at Zone 2 (or RPE3) -Rest 2 Min- 6 Sets 15 Sec at RPE9-10 5 Sec Gradual Slowing *Rest 90 seconds between sets. Workout Option 3 BLFC Racing (Hyrox) (Time) Warm-up: AMRAP 10: 200m Jog OR (Sled Push + Sled Pull) 10 Alternating Samson Lunges (reach overhead, open hips) 5 Inchworm Push-ups 10 Air Squats 200m Jog OR (Sled Push + Sled Pull) *Athletes should partner up with one partner starting on the run and the other on the sled. Sled weight should be light/moderate. Accessory: 3 Sets: 25m Sled Push 25m Sled Pull * Alternate sets with a partner. Sled...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout55 (Time) (RX’d) Teams of 2 200m Partner Run 20 Synchro Wall Balls (20/14) 40 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 30 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 20 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 10 Handstand Push Ups This is a repeat from September 30th, 2023 (Scale) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 40 Dumbbell Push Press (light) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 30 Dumbbell Push Press (light) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 20 Dumbbell Push Press (light) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 10 Dumbbell Push Press (light) Target time: 17:00-19:00 Time cap: 24:00 BLFC Mini-Pump – Arms and Core (Checkmark) 4 rounds: 10 Ring Row –...Read more