BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk Practice (Checkmark) EMOM 10:00 Level 1: Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position. Odd Minute: Double KB Overhead Walk (light weight) Level 2: Even minute: 15-foot handstand walk or 30 seconds of practice Odd Minute: Double KB Overhead Walk (53/35) Level 3: Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds) Odd Minute: Double KB Overhead Walking Lunge (70/53) Whipsnakes (Time) (RX’d) 120 Double Unders 40 Alt Hang Dumbbell Snatch (50/35) 20 GHDs (Or V-Ups) 10 Wall Walks 20 GHDs (Or V-Ups) 40 Alt Hang Dumbbell Snatch (50/35) 120 Double Unders (Scale) 100 Single Unders 20 Alt Hang Dumbbell Snatch (light) 20 Sit Ups 10 Inchworms...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Deadlift 1×1 15:00 to Find 1RM Deadlift + Max Distance Broad Jump (build across sets) Broad Jump (Distance) The Mule (Time) (RX’d) 21-15-9 Deadlift (275/185) Burpee Pull Ups (Scale) 21-15-9 Kettlebell Sumo Deadlift (moderate) Up Down + Jumping Pull Up Target time: Sub 7:00 Time cap: 10:00 Fitness (AMRAP – Rounds and Reps) 32:00 Min AMRAP 15/12 Cal Row 15/12 Wall Ball 15/12 Dbl Dbell Hang Cleans 15/12 Box Step Overs * Target: 8+ RoundsRead more

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