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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Spectre (10 Rounds for time) (RX’d) 5 sets: 400m Run -rest 1:00- 25/20 Calorie Air Bike -rest 2:00 between sets- (Scale) 5 sets: 300m Run -rest 1:00- 16/13 Calorie Air Bike -rest 2:00 between sets- Target time each set: Run: Sub 2:00 Bike: Sub 2:00 Time cap each set: Run: 3:00 Bike: 3:00 Overall time cap: 43:00 Fitness – Endurance (No Measure) TEAMS OF 2 You go, I go style 10/8 cal ski erg 70-60-50-40-30-20-10 yard sled push 1×45/empty Each round starts with 10/8 cal ski. Each round, the sled push gets shorter by 10 yards. Workout is complete when partner 2 completes their round of 10/8 cal ski erg and 10 yard sled push.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 6 sets 3 Deadlifts @78% + 4 Bounding Jumps -complete 1 set every 1:30-2:00- Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. Blofeld (Time) (RX’d) For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift (95/65) Hang Power Clean (95/65) Front Squat (95/65) Shoulder to Overhead (95/65) (Scale) For Time: 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Deadlift (light) Double Dumbbell Hang Power Clean (light) Double Dumbbell Front Squat (light) Double Dumbbell Push Press (light) Target time: 13:00-15:00 Time cap: 18:00 Fitness (Time) 21-15-9 Dumbbell Thrusters Up Downs + Step Over Dumbbell Jumping Pull-ups Flat Bench DB Check Fly (Checkmark) 3 sets: 15 reps – RPE 7 *Rest 1:00-1:30 b/t sets Hex Press (Checkmark) 3 sets: 15 reps – RPE 7 *Rest 1:00-1:30 b/t setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jeepers Creeper (AMRAP – Rounds and Reps) (RX’d) AMRAP15: 15 Wall Balls (20/14) 10 Box Step-Ups (24/20) 15 Abmat Sit-ups 10 Double DB Push Press (35/25) (KG conv: 9/6 WB, 15/10 DBs) (Scale) AMRAP15: 10 Wall Ball Thrusters (light) 10 Box Step-Ups (20/16) 10 Abmat Sit-ups 10 Double DB Push Press (light) Target number of Rounds: 6 Rounds Minimum number of Rounds before scaling: 4 Rounds Workout Option 2 Recovery Bike (No Measure) Air Bike *If feeling good and wanting to work: 4 Sets 4:30 @20 Min Threshold Pace (pace you could hold for an hour) 3:30 Recovery Spin (Easy, Damper 2 on Bike Erg) -Then- 15 Min Cool Down (Easy, Damper 2 on Bike Erg) *If needing recovery: 40 Min Zone 2 w/nasal breathing -Then- Yoga Flow Yoga FlowRead more