BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk 15:00 to Find 1RM Clean and Jerk (build across sets) Chicago Slice (Time) (RX’d) For Time: 150 Double Unders 50 Chest to Bar 50 Back Squats (95/65) 50 Kettlebell Swings (53/35) 150 Double Unders (Scale) For Time: 150 Single Unders 50 Ring Rows 30 Dumbbell Squats (Light) 50 Russian Kettlebell Swings (light) 150 Single Unders Target time: 12:00-14:00 Time cap: 18:00 Fitness (AMRAP – Rounds and Reps) Teams of 2 30 Min Amrap P1: 75 Jump Rope 6 Box step Up 4 D-ball Cleans P2: Accumulate max cal Air Bike As individual: 30 Min Amrap 75 Jump Rope 6 Box step Up 4 D-ball Cleans 10 Cal Air Bike (Zone 2)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (5 Rounds for reps) Every 90 seconds for 5 rounds (7:30 total) Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups ** After completing each max set, rest for the remainder of the 90 seconds. Dallas Flash (4 Rounds for time) (RX’d) 2 Rounds 12 Bench Press (135/85) 12 GHD Sit Ups (Or V-Ups) -@5:00- 24 Bench Press (135/85) 24 GHD Sit Ups (Or V-Ups) -@10:00- 24 GHD Sit Ups (Or V-Ups) 24 Bench Press (135/85) -@15:00- 2 Rounds 12 GHD Sit Ups (Or V-Ups) 12 Bench Press (135/85) (Scale) 2 Rounds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets 3 Deadlifts @80% 3 Broad Jumps Broad Jump (Distance) Record Best set Total Distance (Best 3 Jumps Total) Carolina Hogs (Time) (RX’d) 4 Rounds 400m Run 40/32 Calorie Row (Scale) 4 Rounds 300m Run 20/16 Calorie Row Target time: 17:00-19:00 Time cap: 22:00 Fitness (AMRAP – Rounds and Reps) 30 min AMRAP 250m Ski 10 Double Kettlebell Press from floor 10 Dbl Kbell bent over row 60 yd Single Overhead Kbell carryRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Orlando Squeeze (Weight) (RX’d) Every 1:30 (12:00) 12/10 Calorie Bike 5 Power Snatches (50-60%) (Scale) Every 1:30 (12:00) 8/7 Calorie Bike 6 Dumbbell Snatches (light) Target time each set: 50 seconds – 65 seconds Time cap each set: 1:15 Accessory (Checkmark) 3-4 sets: 10 Landmine Press (each) @ Moderate weight – maintain control and quality 10 Landmine Twists @ 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 Landmine Press Landmine Twist 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 (Time) 400 Cal Row Every 4 min 30 yard sled push (1×45/1×35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets 3 Front Squats @80% 4 Box Jumps (moderate-high height) Box Jumps by Height (Distance) Box Jumps: Moderate-High Height 5 sets 4 Box Jumps Atlanta Bouncers (3 Rounds for reps) (RX’d) 3 sets 5:00 AMRAP 3 Strict Handstand Push Ups 6 Burpee Over Dumbbells 9 Dumbbell Squats (35s/25s) -rest 2:00 between sets- (Scale) 3 sets 5:00 AMRAP 3 Push Ups 5 Up Downs 7 Single Dumbbell Squats (light) -rest 2:00 between sets- Target number of Rounds each set: 3.5 Rounds + Minimum number of Rounds before scaling: 2.5 Rounds Fitness – Race (No Measure) AMRAP 25 Minutes 400m Run 25 Wall Balls 60ft Walking Lunges (bodyweight) 500m SkiRead more