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

BLK LBL Fitness Club – FITNESS / PERFORMANCE She-Ra (Time) (RX’d) Teams of 2 5 Rounds Partner 1: 15 GHDs (Or V-Ups) Partner 2: 50 Double Unders (Switch when both are completed) -into- 10 Synchro Single Arm Dumbbell Cleans (70/50) 20 Synchro Wall Balls (20/14) (KG conv: 32.5/22.5 DBs, 9/6 WB) (Scale) Teams of 2 5 Rounds Partner 1: 15 Sit Ups Partner 2: 50 Single Unders (Switch when both are completed) -into- 10 Synchro Single Arm Dumbbell Cleans (light) 15 Synchro Wall Ball Thrusters (light) Target time: 16:00-18:00 Time cap: 22:00 B:LFC Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Single Leg DB Romanian Deadlift (ea.) @ moderate weight – maintain control and quality – RPE 7 -rest 30 seconds- 10 Rear Foot Elevated DB Split Squat (ea.) @ moderate weight – maintain quality – RPE 7 -rest 30 seconds- 10 Seated Dumbbell Calf Raise @ moderate weight –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets of: 5 Front Squats @75% followed by 3 Box Jumps (moderate-high) -Complete 1 set every 1:30-2:00- Box Jumps by Height (Distance) Box Jumps: Moderate-High Height 5 sets 3 Box Jumps King Randor (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 1 Rope Climb (or 3 Strict Pull Ups) 10 Ring Push Ups (Or Deficit Push Ups (4in/2in)) (Scale) 10:00 AMRAP 1 Zombie Rope Climb (Or 5 Ring Rows) 8 Bar Push Ups Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Fitness (Time) Buy In – 30 KB American Swings 6 Rounds 12 Ring Rows 400m Run Cash Out – 30 KB American SwingsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets of: 5 Deadlifts @ 75% followed by 3 Broad Jumps – Complete 1 set every 1:30-2:00- Broad Jump (Distance) Record best set (Total distance of best set of 3 jumps) Beast-Man (Time) (RX’d) Teams of 2 4 Rounds 40/32 Calorie Air Bike 20 Synchro Burpee to Bar (6in) (Scale) Teams of 2 4 Rounds 20/16 Calorie Air Bike 10 Synchro Up Downs Target time: 14:00-16:00 Time cap: 18:00 Fitness – Endurance (No Measure) 50-45-40-35-30-25 cal Assault Bike *After each round is complete 10 d-ball over the box 80/30 to 48/42″ • Time Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Battle Cat (Weight) (RX’d) Every 1:30 (9:00) 12/10 Calorie Row (Or Ski) 5 Hang Squat Snatches (50% of Snatch 1RM) (Scale) Every 1:30 (9:00) 8/7 Calorie Row (Or Ski) 8 Hang Dumbbell Snatch (light) Target time each set: 45-60 seconds Time cap each set: 1:10 BLFC Mini-Pump – Shoulders (4 Rounds for weight) 4 Rounds 10 Barbell Strict Press @ moderate weight – maintain control and quality – RPE 7 -rest 30 seconds- 10 DB Snow Angel Raise @ moderate weight – maintain quality – RPE 7 -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 2 minutes between rounds. Score the Strict Press, comment with the DB Raise DB Snow Angel Raise Fitness (AMRAP – Rounds and Reps)...Read more