BLK LBL Fitness Club – FITNESS / PERFORMANCE Spruce Knob (Time) (RX’d) Teams of 2 5 Rounds Partner 1: 10 Strict Handstand Push Ups 20 Single Dumbbell Box Step Ups (50/35)(20in) Partner 2: 30/24 Calorie Ski (or Row) -switch when both are completed- (Scale) Teams of 2 5 Rounds Partner 1: 10 Dumbbell Push Press 10 Single Dumbbell Box Step Ups (light)(20/16in) Partner 2: 20/16 Calorie Ski (or Row) -switch when both are completed- Target time: 20:00-24:00 Time cap: 30:00 BLFC Mini Pump – Core and Arms (Checkmark) 3 sets 15 V-Ups -rest 30 secs- 10 Rotational Medball Throw (each side) -rest 30 secs- 10 Single-Arm Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10 -rest 30 secs- 20 alternating Zottman Curl @ RPE 7/10 (10 each side) -rest 1 minute between sets- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Balance (Weightlifting Variable Reps & Sets) Skill Focus (Snatch Balance / Sots Press): Snatch Balance (2×2 @ 50%) Sots Press (2×5 light) Focus: Clean and precise movement under fatigue Sots Press (Weightlifting Variable Reps & Sets) Sots Press 2 sets: 5 Sots Press (light) Old Speck Mountain (Time) (RX’d) 21-18-15-12-9 Toes to Bar 7-6-5-4-3 50ft Shuttle Run (Scale) 18-15-12-9-6 Hanging Knee Raises 6-5-4-3-2 50ft Shuttle Run Target time: 7:00-9:00 Time cap: 13:00 Fitness (AMRAP – Rounds and Reps) 5 sets 5:00 AMRAP 10 Deadlift (135/85) 10 Toes to bar/ Knee Rasies 300m Row (50m = 1 rep) Rest 1 min October Step Up Challenge (AMRAP – Reps) Week 1 (October 1 – October 4): accumulate 100 step-ups in this short week Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench,...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Split Jerk (Weightlifting Variable Reps & Sets) Split Jerk (5×2 @ 65-70%) Focus: Foot position, posture, bar speed Mount Mitchell (2 Rounds for reps) (RX’d) 8 Rounds 30 seconds Max Burpees -rest 30 seconds- 30 seconds Max Meter Row -rest 30 seconds- (Scale) 8 Rounds 30 seconds Up Downs -rest 30 seconds- 30 seconds Max Meter Row -rest 30 seconds- Target number of reps: Burpees: 65+ Burpees Meters: 1000/800+ Meters Minimum number of reps before scaling: No minimum, just move! Fitness – Endurance (Time) 100yd Sled Push (5-/3+25lb plate) 75 air squats 50 burpees 25 box jumps (30/24) 100yd Sled Push (5/3+25lb plate) October Step Up Challenge (AMRAP – Reps) Week 1 (October 1 – October 4): accumulate 100 step-ups in this short week Step-ups can be performed on a 20” box or on any safe object of about the same height...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Weightlifting Variable Reps & Sets) Back Squat (Wave 5) 3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93% Post: 3 sets of 10 Chin-Ups (weighted or tempo) Post – Gymnastics (Checkmark) 3 sets 10 Chin-Ups (weighted or tempo) Roan High Knob (AMRAP – Rounds and Reps) (RX’d) 2 Sets 6:00 AMRAP 6 Kipping Chest to Bar Pull-ups 12 Wall Balls (20/14) 24 Double Unders -rest 2:00 between sets- (Scale) 2 Sets 6:00 AMRAP 5 Jumping Pull Ups 10 Dumbbell Thrusters (light) 20 SIngle Unders -rest 2:00 between sets- Target number of Rounds each set: 4+ Rounds Minimum number of Rounds before scaling: 3 Rounds Fitness (5 Rounds for reps) 5 Rounds 1:00 Max Cal Ski 1:00 Max Dball Squats 1:00 Max Sit Ups 1:00 Max Double Under Jump Rope 1:00 Rest October Step Up Challenge (AMRAP – Reps) Week 1 (October...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deficit Deadlift (Weightlifting Variable Reps & Sets) Perform deficit deadlifts on a 2-inch riser Deadlift (Wave 5) Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93% Post: 3 sets of 10 Dumbbell Seesaw Press Post – Lifting (Checkmark) 3 sets 10 Dumbbell Seesaw Press Brasstown Bald (Time) (RX’d) 5 Rounds 15/12 Calorie Air Bike 12 Dumbbell Deadlifts (50s/35s) 100ft Dumbbell Farmer Carry (50s/35s) (Scale) 5 Rounds 10/8 Calorie Air Bike 10 Dumbbell Deadlifts (light) 50ft Dumbbell Farmer Carry (light) Target time: 12:00-14:00 Time cap: 16:00 Fitness – Endurance (Time) 800m run 20 Dumbbell Snatches (50/35) 20 Dumbbell Lunges (50/35) 400m run 20 Dumbbell Snatches (50/35) 20 Dumbbell Lunges (50/35) 200m run 20 Dumbbell Snatches (50/35) 20 Dumbbell Lunges (50/35) 100m run 20 Dumbbell Snatches (50/35) 20 Dumbbell Lunges (50/35)Read more