BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Ring Dips (Checkmark) Strength Option 6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest Level 1: Heel Assist Box Dips / Support Hold between boxes Level 2: Heel Box Ring Dips / Ring Support Hold Level 3: Ring Dips / Ring Support Tuck Ups Conditioning Option Criteria to be able to do this option: 4-6 Strict Ring Dips Workout: 6 min AMRAP [Score is total Ring Dips] Max Unbroken Strict Ring Dips 12/10 Calories Row Event 5 (Time) (RX’d) 30/24 Calorie Air Bike 20 Bar Muscle Ups 30/24 Calorie Air Bike (Scale) 20/15 Calorie Air Bike 30 Jumping Pull Ups 20/15 Calorie Air Bike Target time: 5:00-7:00 Time cap: 10:00 Fitness – Endurance (No Measure) 35 min EMOM Min 1: 12 dumbbell power snatch (50/35) Min 2: 12 dumbbell deadlifts (50s/35s) Min 3: Max Cal Air bike...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 6: 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 Event 1 (Time) (RX’d) 3 rounds 400m Run 20 Burpee Box Get...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Kobayashi (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12/10 Calorie Air Bike 10 Single Arm Dumbbell Push Press (50/35)(5/side) (Scale) Every 2:00 (8 sets) 8/6 Calorie Air Bike 10 Single Arm Dumbbell Push Press (light)(5/side) Target time each set: Sub 1:10 Time cap each set: 1:30 Workout Option 2 Recovery Workout (Checkmark) 40-45 Air Bike @Zone 2 Pace First 20 minutes are 15 Sec Sprint followed by 45 Sec Recovery Spin -then- 20-25 Min Zone 2 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Rope Climbs (Checkmark) Gymnastics: Rope Climbs Strength Option: 8 minute EMOM Level 1: Odd Minute: 6-8 Strict Hanging Knee Raises [on Rig] Even Minute: 10-12 Heel Assist Rope Pull Ups Level 2: Odd Minute: 6-8 Strict Knees to Elbow Even Minute: 4-5 Rope Pull to Stand Level 3: Odd Minute: 4-5 Legless Seated To Stand Even Minute: 1 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 Odd Minute:: 2 Rope Climbs or 1 Legless Rope Climb Even Minute: 200 meter Run * If needed, the 200m run can be changed to 10 Shuttle Runs, 500/400m Bike Erg, or 15/12 cal Air Bike. Strict Pull-ups (Checkmark) 6 minute EMOM Level 1: Odd Minute: 4-6 Box Assist Pull Ups Even Minute: 20 second Hang on Rig Level 2:...Read more

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