BLK LBL Fitness Club – FITNESS / PERFORMANCE Rope Climbs (Checkmark) Strength Option – 8 minute EMOM Level 1: Odd Minute: 4-6 Assisted Chin Ups Even Minute: 2-4 Rope Pull to Stand Level 2: Odd Minute: 3-5 Chin Ups Even Minute: 5-6 Rope Pull to Stand Level 3: Odd Minute: 4-6 L Chin Ups [keep legs in L position] Even Minute: 2-3 Rope Climbs Conditioning Option Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute Workout: 8 minute EMOM. Alternate between 1 Legless Rope Climb & 3 standard Rope Climbs for the odd minute, perform 40 double-unders for the even minute. Minute 1: 1 Legless Rope Climb Minute 2: 40 double-unders Minute 3: 3 Rope Climbs (not legless) Minute 4: 40 double-unders Minute 5: 1 Legless Rope Climb etc… Strict Pull-ups (Checkmark) 6 minute EMOM Level 1: Odd Minute: 4-6 Box Assist Pull...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Hang Power Clean + Push Jerk Every 1:00 (10:00) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75% -into- 3×3 Jerk Balance (Light, skill work) Jerk Balance Jerk Balance 3×3 3×3 Jerk Balance (Light, skill work)3×3 Jerk Balance (Light, skill work) Talladega Nights (Time) (RX’d) 40-30-20 GHDs (Or V-Ups) Box Jump Overs (20) (Scale) 30-20-10 Sit Ups Box Step Ups (20) Target time: 8:00-10:00 Time cap: 14:00 Fitness – Endurance (AMRAP – Reps) 15 rounds: 2:00 AMRAP 300m run Max Wall balls (20/14) -2:00 rest- Score is total wall ballsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 7: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase = 365#……..start at 50% and increase by 15 pounds every week In Kilos: 1RM…………..Increase = 165kg…….start at 50% and increase by 7.5kg every week Ricky Bobby (3 Rounds for time) (RX’d) Every 7:00 (3 sets) 300m...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Atlantic City (Time) (RX’d) 300 Single Unders 30 Burpee to Bar (6in) 200 Single Unders 20 Burpee to Bar (6in) 100 Single Unders 10 Burpee to Bar (6in) (Scale) 200 Single Unders 20 Up Downs 100 Single Unders 15 Up Downs 50 Single Unders 10 Up Downs Target time: 10:00-12:00 Time cap: 15:00 Option 2 – Recovery Workout (Checkmark) 40-45 Min Bike Erg @Zone 2 Pace First 30 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2) -then- 10-15 Min Z2 Seated If a Bike Erg is not available, sub Air Bike, Row, or Run as follows: 40-45 Min @Zone 2 Pace First 30 minutes are 10 Sec hard followed by 50 sec easy. -then- 10-15 Min Zone 2 How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Thunder Road (Time) (RX’d) Teams of 2 Recovery Day 5 Rounds 400m Run (together) 50/40 Calorie Row (split) 50/40 Calorie Air Bike (split) (Scale) Teams of 2 Recovery Day 5 Rounds 300m Run (together) 30/24 Calorie Row (split) 30/24 Calorie Air Bike (split) Target time: 32:00-35:00 Time cap: 45:00 BLFC Mini-Pump – Core (Checkmark) 4 rounds: 10 Alt. V-Ups + V-Up -rest 30 seconds- 10 Deficit Sumo DB or KB Deadlift @ moderate weight -rest 30 seconds- 15 Kettlebell Side Bend (each side) -rest 30 seconds- :30 sec Side Plank (Left) :30 sec Side Plank (Right) -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 Deficit Sumo DB or KB Deadlift Kettlebell Side Bend Side...Read more