BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press 5 sets: 3 Bench Press (75-80%) -Complete a set every 2:00- Nine Rings (Partner) (Time) (RX’d) Teams of 2 Men: 50-40-30-20-10 Calorie Row Women: 40-32-24-16-8 Calorie Row -1:1 on sets – (Scale) Teams of 2 Men: 30-25-20-15-10 Calorie Row Women: 24-20-16-12-8 Calorie Row -1:1 on sets – Target time: sub 17:00 Time cap: 20:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute QL Stretch 1-2 Minutes Squat Rack Pec Minor 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 in the athlete notes. QL Stretch Squat Rack Pec Minor Fitness (Time) 800m run Then 4 rounds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (Checkmark) All Athletes: Every 2 minutes for 10 minutes complete: Level 1: 5-7 Tempo Strict HSPU – 3 seconds down + 3 seconds up Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated You should have at least 45 seconds of rest – choose your level accordingly. There is no Conditioning Option during the Open. Balrog (Checkmark) (RX’d) Every 1:00 (25:00) Min 1: 15 Wall Balls (20/14) Min 2: 12/10 Calorie Air Bike Min 3: 50 Double Unders Min 4: 15 Kettlebell Swings (53/35) Min 5: Rest (Scale) Every 1:00 (25:00) Min 1: 10 Wall Ball Thrusters (light) Min 2: 8/7 Calorie Air Bike Min 3: 35 Single...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets: 3 Front Squat (75-80%) -Complete a set every 2:00- Repeat_Workout_50 (3 Rounds for time) (RX’d) Every 5:00 (3 sets) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’) 10 Toes to Bar or 10 V-ups * Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2. (Scale) Every 5:00 (3 sets) 8 Hanging Knee Raises 8 Up Downs 10 Sit Ups 8 Up Downs 8 Hanging Knee Raises Target time each set: 2:45-3:15 Time cap each set: 4 minutes “The Shire” -Repeat from Feb 27th, 2024- Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 1 Minute Calf Pumps 1 Minute Forearm Smash Note: the easy cardio portion should...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hang Power Snatch Every 2:00 (5 sets): 5 Hang Power Snatch (build-in weight) “Diane Bailey” (Time) (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups This is an official Mayhem Benchmark workout, so get after it! (Scale) 21-15-9 Dumbbell Deadlift (light) Push Ups Target time: 6-8:00 Time cap: 10:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 15 Side Lying Rotations (each side) 2x 10 Seated External Rotations (each side) 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 in the athlete notes. Side Lying Rotations Seated External Rotations Fitness (2 Rounds for reps) 5:00 Max cal Ski or Row...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Sugarloaf (Time) (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Air Squats If athletes are unable to run, other options include: 2000/1600m Row or Ski, or 120/100 cal Air Bike. (Scale) For Time: 800m Run -Every 1:00, including 0:00 perform 6 Air Squats Target TIme: 10-12 minutes Time Cap: 16 minutes Workout Option 2 Recovery Workout (Distance) 45-60 Minutes Run Warm Up 5 Min Warm Up -Then- 10 Min Easy 10 Min Moderate 10 Min Hard -Then- In remaining time easy cool down If needed, sub a machine option for the run with the same prescribed effort.Read more