BLK LBL Fitness Club – FITNESS / PERFORMANCE Dignan (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 10 Hang Power Snatch (75/55) 10 Burpee over Bar 10 V-Ups 10 Wall Ball (20/14) (Scale) 10:00 AMRAP 10 Dumbbell Hang Snatch (light) 5 Up Downs 10 Sit Ups 10 Wall Ball Thrusters (light) Target number of Rounds: 5+ Rounds Minimum number of Rounds before scaling: 4 Rounds BLFC Mini-Pump – Legs and Core (Checkmark) 3-4 rounds: 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality -rest 30 seconds- 10 DB Box Step-Ups (each side) @ moderate weight – maintain quality -rest 30 seconds- 15 Kettlebell Side Bend (each side) -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 Barbell Romanian Deadlift DB...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 5: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 1×2 (Weight) Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @80% (Every 1:30) Clean Grip Deadlift Clean Grip Deadlift 3×3 Record your weight here Deputy Kovacs (Time) (RX’d) For Time: 250/200m Row 150ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 125ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 100ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 75ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 50ft Single Dumbbell Walking Lunge (50/35) * DB can be held any way as long as a hand remains in contact with the DB at all times while lunging. (Scale) 5 Rounds 150/125m Row 50ft Walking Lunge Target time: 10:00-12:00 minutes Time cap: 15:00 Fitness (AMRAP – Rounds and Reps) 12 min AMRAP 15/12 Air Bike 10 yd. Sled Push (2×45/2×25) 10 DB Alternating Hang Clean & Jerk 10 yd....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Zissou (Time) (RX’d) Teams of 2 3 sets (each/1:1) 50/40 Calorie Air Bike (Scale) Teams of 2 3 sets (each/1:1) 30/24 Calorie Air Bike Target time: Sub 3:30 for all 3 sets Time cap: 4:00 Accessory (Checkmark) 3-4 sets: 12 Standing Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine Press (each) @ Moderate weight – maintain control and quality 10 Landmine RDL (each) @ Moderate weight – maintain control and quality *Rest 2:00 between sets **Athletes can partner up and go 1:1 on sets Standing Landmine Twists Landmine Press Landmine RDL The video below is an example of setting up for a landmine if you do not have a bar anchor available. Split Stance Landmine Bent Over Row Fitness – Endurance (10 Rounds for time) 10 Rounds 250/200m Row 10 Burpees over rower 10 Alternating Dumbbell Snatches (50/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Zissou (Time) (RX’d) Teams of 2 3 sets (each/1:1) 50/40 Calorie Air Bike (Scale) Teams of 2 3 sets (each/1:1) 30/24 Calorie Air Bike Target time: Sub 3:30 for all 3 sets Time cap: 4:00 Accessory (Checkmark) 3-4 sets: 12 Standing Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine Press (each) @ Moderate weight – maintain control and quality 10 Landmine RDL (each) @ Moderate weight – maintain control and quality *Rest 2:00 between sets **Athletes can partner up and go 1:1 on sets Standing Landmine Twists Landmine Press Landmine RDL The video below is an example of setting up for a landmine if you do not have a bar anchor available. Split Stance Landmine Bent Over Row Fitness – Endurance (10 Rounds for time) 10 Rounds 250/200m Row 10 Burpees over rower 10 Alternating Dumbbell Snatches (50/35)Read more