BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Handstand/Grip (Week 1) (Checkmark) Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest Level 1: Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds] Level 2: Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds] Level 3: Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds] Orange and Black (AMRAP – Reps) (RX’d) 8:00...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Frankenstein (Time) (RX’d) Teams of 2 120 Wall Balls (20/14) 80/64 Calorie Ski (OR Row) 40x50ft Shuttle Run 80/64 Calorie Ski (OR Row) 120 Wall Balls (20/14) * Split reps as desired (Scale) Teams of 2 60 Wall Balls (light) 50/40 Calorie Ski (OR Row) 20x50ft Shuttle Run 50/40 Calorie Ski (OR Row) 60 Wall Balls (light) Target time: 20:00-22:00 Time cap: 25:00 BLFC Mini-Pump – Glutes (Checkmark) 3 Rounds at moderate weight (RPE 7) 10 Weighted Hip Thrusts -rest 30 seconds- 10 GHD Hip Raises OR 20 Supermans -Rest 1:00-2:00 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 GHD Hip Raise/Extension Weighted Hip Thrusts Supermans Fitness (AMRAP – Rounds and Reps) 25:00 AMRAP 12/10 Cal Row...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk (Weightlifting Variable Reps & Sets) 5 sets: 1 Clean and Jerk (@ 75–80%) -rest 60-90 seconds between sets- Cobwebs (Time) (RX’d) 5 Rounds 20 GHDs (or V-Ups) 75 Double Unders 5 Wall Walks (Scale) 5 Rounds 15 Sit Ups 60 Single Unders 3 Inchworms Target time: 12:00-14:00 Time cap: 16:00 Glute Gainz – BETA (Checkmark) Glute Power & Balance 1. Warm-Up (8 min – No Jumping) 10 Banded Glute Kickbacks 10 Lateral Lunges 10 Hip Circles 10 Knee Hugs + Calf Raise 10 Fire Hydrants 10 Cossack Squats 10 Glute Bridge Marches 2. Strength Block (20 min) -Barbell Deficit Romanian Deadlift – 4 × 10 -Dumbbell Bulgarian Split Squat – 3 × 10 each -Cable/Band Pull-Through – 3 × 15 -Weighted Step-Up – 3 × 12 each -20-sec Glute Bridge Iso Hold (end of each set) 3. Conditioning –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jack-O-Lantern (Time) (RX’d) 1000/875m Row @70% Effort -Rest 3:00- 8×200/175m Row @80% Effort *Rest 30 seconds after each set. 1000/875m Row @90% Effort * Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes). * Score is clock time at finish Scale 500/400m Row @70% Effort -Rest 3:00- 8×150/125m Row @80% Effort -Rest 30 seconds after each set- 500/400m Row @90% Effort Target time each set: 1000/750m: 3:30-4:10 200/175m: 40-55 seconds Time cap each set: 1000/750m: 4:30 200/175: 60 seconds BLFC Mini-Pump – Upper Push (Time) 5 sets 10 Barbell Shoulder Press @ RPE 7.5/10 -rest 30 secs- 10 Barbell Front Raises @ RPE 6/10 -rest 1 minute between sets- 4 sets 10 Deficit Push Ups (hands on dumbbells, or neutral grip) @ RPE 6/10 -rest 30 secs- 10 Overhead Dumbbell French Press...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Rack Step Back Lunges (Weightlifting Variable Reps & Sets) 4 sets 8 Back Rack Lunges (per leg), build across sets based on feel Black Cat (Time) (RX’d) 25/20 Calorie Air Bike 25 Toes to Bar 25/20 Calorie Air Bike 15 Bar Muscle Ups (or 30 Chest to Bar) 25/20 Calorie Air Bike 25 Toes to Bar 25/20 Calorie Air Bike (Scale) 15/12 Calorie Air Bike 15 Hanging Knee Raises 15/12 Calorie Air Bike 10 Jumping Pull Ups 15/12 Calorie Air Bike 15 Hanging Knee Raises 15/12 Calorie Air Bike Target time: 14:00-16:00 Time cap: 18:00 Fitness (AMRAP – Rounds and Reps) 28:00 AMRAP 1:00 Sandbag or (double dumbbell front rack hold) 12/10 calorie Air Bike 8 Alternating V-ups 6 Strict Dumbbell Shoulder Press Glute Gainz – BETA (Checkmark) Glute Strength & Stability 1. Warm-Up (8 min – No Jumping) 10 Banded...Read more