BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Gymnastics Skill Review (Checkmark) Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today’s workout. * Bar Muscle-ups * Chest to Bar Pull-ups * Pull-ups * Jumping Pull-ups Workout Newgrange (4 Rounds for time) (RX’d) 4 Sets (Every 5:00) 5 Bar Muscle Ups (Or 10 Chest to Bar) 10 Overhead Squats (95/65) 5x50ft Shuttle Runs 10 Overhead Squats (95/65) 5 Bar Muscle Ups (Or 10 Chest to Bar) (Scale) 4 Sets (Every 5:00) 5 Jumping Pull Ups 10 Dumbbell Front Squats (light) 4x50ft Shuttle Runs 10 Dumbbell Front Squats (light) 5 Jumping Pull Ups Target time each set: 2:30-3:15 Time cap each set: 3:30 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 1 Minute Barbell Forearm...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Glendalough (Time) (RX’d) 2000/1750m Row -into- 200 Single Unders 50 Strict Abmat Sit Ups 150 Double Unders 50 V-Ups 100 Crossover Singles 50 Abmat Sit Ups (Scale) 1500/1300m Row -into- 150 Single Unders 30 Abmat Sit Ups 100 Single Unders 30 Alternating V-Ups 50 Single Unders 30 Abmat Sit Ups Target time: 15-17:00 Time cap: 22:00 Strength/Accessory Accessory (Weight) Accumulate 4 minutes of a double KB front hold at a challenging weight -rest as needed between breaks- * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Posterior Shoulder Smash (each arm) 2x 10 Seated External Rotations (each arm) 4x 5...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Gymnastics: Handstand Push-ups Strength Test (3 Rounds for reps) 3 Max Effort sets, rest 1 min between sets: Level 1: Strict Deficit HSPU Level 2: Strict HSPU Level 3: Box Handstand Push Ups Level 4: Push Ups Level 5: Elevated Push Ups Score is reps. Note your level in comments. Workout Kilkenny (Time) (RX’d) For Time: 50/40 Calorie Air Bike +Total Bike seconds in Burpees to Bar (For example, if the bike takes 60 seconds, then you have 60 burpees to bar) Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps. (Scale) For Time: 30/24 Calorie Air Bike +Total seconds Up Downs Target time: Sub 8:00 Time cap: 15:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 10x...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Strength/Accessory Bench Press – Build to a heavy single * Rest a little longer than normal between sets when you reach heavier weights * Workout Limerick (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 5 Strict Pull Ups (Or 10 Ring Rows) (Scale) 10:00 AMRAP 10 Dumbbell Bench Press (light) 10 Ring Rows Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 6 Rounds Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 1 Minute Pec Stretch 2x 1 Minute Ring Bicep Stretch 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Galway (2 Rounds for time) (RX’d) Every 12:00 (2 sets) 3 rounds 24 Wall Balls (20/14) 12 Toes to Bar 6 Clean and Jerks (135/95) Scale Every 12:00 (2 sets) 3 rounds 15 Wall Ball Thrusters (light) 10 Hanging Knee Raises 5 Dumbbell Clean and Jerks (light) Target time each set: 5-7:00 Time cap each set: 9:00 Strength/Accessory BLFC Mini-Pump – Leg Day (Checkmark) 3 Rounds 10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality -rest 30 seconds- 10 DB Box Step-Ups (each side) @ moderate weight – maintain quality -Rest 2 minutes between rounds- * Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Elevated Toe Double DB Romanian Deadlift DB Box Step Ups Cooldown/Mobility Mobility (No Measure) 3...Read more