BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Scaramanga (Time) (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar (Scale) 5 Rounds 10 Up Down to Bar 15 Hanging Knee Raises Target TIme: 10:00-12:00 Time Cap: 14:00 Workout Option 2 Recovery Bike (Distance) Recovery Machine Workout 3x (1 Min at RPE8, 1 Min at RPE1-2) -Rest 2 Min- 3x (1 Min at RPE8, 1 Min at RPE1-2) -Rest 2 Min- 3x (1 Min at RPE8, 1 Min at RPE1-2) -Rest 2 Min- 3x (1 Min at RPE8, 1 Min at RPE1-2) BLFC Racing (Time) Warm-up: AMRAP8 10 Cal Ski or Row (alternate rounds) 10 Alternating Lunges 5 Inchworms + Push-Up 10 Band Pull-Aparts 15 second Hang from Pull-up Bar 5 Broad Jumps Accessory: Sandbag Lunge Prep + Grip/Core Work
 Every 2:30 x 4 sets:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE ACID Athletics Challenge (Time) Fastes Time Wins! 50/40 Calorie Row 50 Wall Balls (20/14) 34/27 Cal Air Bike 10:00 Time Cap Mr. Big (Time) (RX’d) TEAMS OF 2 100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16) 100-80-60-40-20m Sled Push (3×45/2×45) (Or Back Rack Walking Lunge (95/65)) (Repeat from Aug 26th, 2023) (Sale) Teams of 2 50-40-30-20-10 Calorie Row (Females: 40-32-24-16-8) 100-80-60-40-20m Sled Push (1×45/1×25) (Or Single Dumbbell Walking Lunge (light) Target time: 22:00-25:00 Time cap: 32:00 Core (Checkmark) 4 sets: 7 Around the Worlds (each side) -rest 30 seconds- 30 Flutter Kicks (each side) -rest 30 seconds- 30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm (each) -rest 2 minutes 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 4 sets 1 Clean + 1 Push Jerk @80% -complete 1 set every 2:00- GoldenEye (Time) (RX’d) 5 Rounds 15/12 Calorie Air Bike 10 Chest to Bar Pull Ups -into- 15 Power Cleans (185/125) (Scale) 5 Rounds 10/8 Calorie Air Bike 10 Ring Rows -into- 15 Dumbbell Power Cleans (moderate) Target time: 10:00-12:00 Time cap: 15:00 Fitness (Checkmark) 25 min AMRAP 30/25 Cal Row 15 yd Heavy sled Push 30 yd Med Ball Toss (30/20lb) 15 Sit ups 30 yd Med ball Toss (30/20lb) 15 yd Heavy sled pushRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 6 sets 3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height) -complete 1 set every 1:30-2:00- Seated Box Jump (Distance) 4 sets of 5 Seated Box Jumps (moderate-high height). Record max height. Zorin (Time) (RX’d) For Time 1:00 AMRAP 8 Bench Press (155/95) AMRAP GHDs in the remaining time until you get to 75 reps (Or 100 V-Ups) -rest 1:00 between sets- (Scale) For Time 1:00 AMRAP 8 Dumbbell Bench Press (light) AMRAP Sit Ups in the remaining time until you get to 75 reps -rest 1:0 between sets- Target time: 12:00-14:00 Time cap: 18:00 Fitness – Endurance (Time) TEAMS OF 2 50-45-40-35-30-25 cal Air Bike *After each round of Bike, partners will complete 25 D-Ball over the box 80/30 to 48/42″ Reps of Bike and reps of sandbag are split as necessary between partners.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push Ups (Checkmark) Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds) Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up No Time to Die (Weight) (RX’d) Every 2:00 (10:00) 50 Double Unders 5 Power Snatch (60-70%) (Scale) Every 2:00 (10:00) 50 Single Unders 8 Dumbbell Snatch (light) Target time each set: 45-60 seconds Time cap each set: 60 seconds Fitness (Time) 60-40-20 Cal Bike 10 Power Cleans (moderate) – (set 1) 20 Alt V-ups –...Read more