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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Redbeard’s Ghost (Weight) (RX’d) Every 1:15 (10 sets) 10/8 Calorie Row (Or Ski) 3 Power Clean & Jerks (50-60%) (Scale) Every 1:15 (10 sets) 6/5 Calorie Row (Or Ski) 5 Dumbbell Power Clean & Jerks (light) Target time each set: 45-60 seconds Time cap each set: 60 seconds Accessory (Checkmark) 3-4 sets: 10 Landmine Press (each) @ Moderate weight – maintain control and quality 10 Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine RDL (each) @ Moderate weight – maintain control and quality *Rest 2:00 between sets **Athletes can partner up and go 1:1 on sets Landmine Press Landmine Twist Landmine RDL The video below is an example of setting up for a landmine if you do not have a bar anchor available. Split Stance Landmine Bent Over Row Mobility (No Measure) 3 minutes of easy cardio (this...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk/Hold (Checkmark) EMOM 8 minutes Level 1: Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold. Odd Minute: 10 plate ups/downs Level 2: Even minute: 30 seconds max effort handstand hold against the wall Odd Minute: 10 plate up/downs against Level 3: Even minute: 30 seconds of max effort freestanding handstand hold Odd Minute: 16 plate up/downs against the wall Daphne’s Ladder (Time) (RX’d) 25-50-75-100-125ft Single Dumbbell Walking Lunge (50/35) 5-10-15-20-25 Burpee Over Dumbbell 200m Run after each round (Scale) 25-50-75-100-125ft Walking Lunge (bodyweight) 5-10-15-20-25 Burpee Over Dumbbell 100m Run after each round Target time: 16:00-18:00 Time cap: 22:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20x 90/90 Rotations 45 Second Supine Twists 1 Minute Dorsiflexion Matrix Note: the easy...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 3 sets 2 Deadlift @90% + 3 Broad Jumps -complete 1 set every 2:00-3:00- Broad Jump (Distance) Record best set (Total distance of best set of 3 jumps) Scoobs (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 25/20 Calorie Air Bike 25 Kettlebell Swings (53/35) (Scale) Every 4:00 (4 sets) 15/12 Calorie Air Bike 15 Russian Kettlebell Swings (light) Target time each set: 2:15-2:45 Time cap each set: 3:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Couch Stretch 2x 10 Down Dog 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....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Stinkor (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 200m Run 10 Strict Handstand Push Ups Target Rounds: 6+ rounds Minimum number of Rounds before scaling: 4 rounds Workout Option 2 Recovery (Distance) Air Bike If feeling good and wanting to work: 3 Sets 4 Min @ a pace you think you could maintain for 20 minutes 4 Min Recovery Bike (Easy) -Then- 15 Min Cool Down (Easy) *If needing recovery: 40 Min Zone 2 w/nasal breathing -Then- Yoga Flow Yoga Flow Workout Option 3 Mayhem Racing (4 Rounds for reps) Warm-up AMRAP 10 Minutes: 1 minute Row/Bike/Ski (Rotate each round) 5 Inchworm Push-ups 5 Roll and Reach 10 Bird Dogs Accessory: Double Dumbbell Strict Shoulder Press. Take 10 minutes to build to a heavy 5 rep. Can be seated or standing. Pre-Workout: 1 set, gradually build in pace...Read more