BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 The Storm (Time) (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (Scale) 4 Rounds 12/10 Calorie Ski (or Row) 10 Single Arm Push Press (light) (each side) Target Time: 8-10 minutes Time Cap: 14 minutes Workout Option 2 Recovery Workout (Distance) 15-20 Min Run at Zone 2 pace -Directly into- 20-30 Min Zone 2 Air Bike or Row How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR) Zone 2 Range: Minimum = RHR + .5(HRR) Maximum = RHR + .75(HRR) EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR) RHR = 220 – 30 – 60 = 130 Zone 2 Range Minimum = 60 +.5(130) = 60+65 = 125 Maximum = 60 +.75(130) = 60+97.5 = 157.5...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bring a Friend! (Time) (RX’d) Teams of 2 100/80 Calorie Air Bike 100 Toes to Bar 100 Bar Facing Burpees 100 Front Squats (115/85) (Scale) Teams of 2 50/40 Calorie Air Bike 50 Hanging Knee Raies 50 Up Downs 50 Dumbbell Front Squats (light) Target time: 17:00-19:00 Time cap: 25:00 BLFC Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7 -rest 30 seconds- 10 Barbell Lunge Walkthroughs @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7 -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 DB Good Mornings...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 2025 Community Cup Workout 1 (Pro) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 strict handstand push-ups ♀ 35-lb (15-kg) dumbbell, 24-inch box ♂ 50-lb (22.5-kg) dumbbell, 30-inch boxTo learn more about 2025 Community Cup Workout 1 (Pro) click here 2025 Community Cup Workout 1 (Advanced) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 handstand push-ups ♀ 35-lb (15-kg) dumbbell, 20-inch box ♂ 50-lb (22.5-kg) dumbbell, 24-inch boxTo learn more about 2025 Community Cup Workout 1 (Advanced) click here 2025 Community Cup Workout 1 (Intermediate) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 hand-release push-ups ♀ 35-lb...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mission: Community (Time) (RX’d) 25-20-15-10 Bench Press (135/85) 400m run after each set (Scale) 15-12-9-6 Dumbbell Bench Press (light) 300m Run after each set Target Time: 13:00-15:00 Time Cap: 18:00 BLFC Mini-Pump –Upper Body Posterior (Checkmark) 3 Rounds 12 Double DB Prone Row @ moderate weight – maintain quality RPE 7 12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7 -Rest 2 min b/t rounds- Double DB Prone Row Inverted Skull Crusher Fitness – Endurance (Time) 5 Rounds 500/400m ski (5) 10yd push/10 yd pull 2×45/1×45 1600M Run (Time) 1600M Run Moderate effortRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Skill Review (Checkmark) Take 15 minutes to review and practice form and efficiency in whichever gymnastic movement you’re planning to perform today: Pro Level: Bar Muscle-Ups Advanced Level: Chest to Bar Pull-ups Intermediate/Novice Level: Kipping/Butterfly Pull-ups Rookie Level: practice Kip Swings and learn how to build strength towards a strict pull-up Community Cup Workout 2 (Pro) (4 Rounds for reps) Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 15 toes-to-bars 15 overhead squats Max-calorie row Rounds 3 and 4 15-calorie row 15 overhead squats Max bar muscle-ups ♀ 75 lb (34 kg) ♂ 115 lb (52 kg)To learn more about Community Cup Workout 2 (Pro) click here Community Cup Workout 2 (Advanced) (4...Read more