BLK LBL Fitness Club – FITNESS / PERFORMANCE Hang Snatch Every 1:30 (6 sets) 2 Hang Squat Snatch @75%+ of Snatch 1RM -into- 3×3 Snatch High Pull @80-90% of Snatch 1RM Snatch Pull 3×3 Snatch High Pull @80-90% REO Speedwagon (Time) (RX’d) 3 Rounds 12 Box Step ups (24/20) 12 Pull Ups -into- 3 Rounds 8 Box Jumps (24/20) 8 Chest to Bar Pull Ups -into- 3 Rounds 4 Box Jumps (30/24) 4 Bar Muscle Ups (Scale) 3 Rounds 10 Box Step ups (24/20) 10 Ring Row -into- 3 Rounds 8 Box Jumps (20/16) 8 Jumping Pull Ups -into- 3 Rounds 4 Box Jumps (24/20) 4 Jumping Chest to Bar Pull Ups Target time: 12:00-14:00 Time cap: 18:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf & Big Toe Stretch 1 Minute Pec Stretch 1 Minute Forearm...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Ring Dips (Checkmark) Strength Option 6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes Level 2: Heel Box Ring Dips / Ring Support Hold Level 3: Ring Dips / Ring Support Pulses Conditioning Option Criteria to be able to do this option: 4-6 Strict Ring Dips Workout: 6 min AMRAP 2, 4, 6, 8… Strict Ring Dips 12/10 Calories Air Bike (Continue to add 2 strict ring dips) Aerosmith (Time) (RX’d) 15/12 Calorie Air Bike 30 GHDs (Or V-Ups) 30/24 Calorie Air Bike 30 GHDs (Or V-Ups) 45/36 Calorie Air Bike 30 GHDs (Or V-Ups) 60/48 Calorie Air Bike (Scale) 10/8 Calorie Air Bike 25 Sit Ups 20/16 Calorie Air Bike 25 Sit Ups 30/24 Calorie Air Bike 25 Sit Ups 40/32 Calorie Air Bike...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 4: 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 Mobility (No Measure) 3 minutes of easy cardio (this can be walk,...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Repeat Workout 52 (3 Rounds for reps) (RX’d) 7:00 AMRAP 1000/850m Ski (OR Row) In remaining time: Max reps Strict Handstand Push Ups -rest 5:00- 7:00 AMRAP 1000/850m Ski (OR Row) In remaining time: Max reps Push Ups -rest 5:00- 7:00 AMRAP 1000/850m Ski (OR Row) In remaining time: Max Dumbbell Bench Press (2×50/35) (Scale) 7:00 AMRAP 750/650m Ski (OR Row) In remaining time: Max reps Dumbbell Push Press -rest 5:00- 7:00 AMRAP 750/650m Ski (OR Row) In remaining time: Max reps elevated Bar Push Ups -rest 5:00- 7:00 AMRAP 750/650m Ski (OR Row) In remaining time: Max Dumbbell Bench Press (light) Target number of reps each set: Set 1: 20+ Reps Set 2: 30+ Reps Set 3: 30+ Reps Minimum number of reps before scaling: Set 1: 15 Reps Set 2: 20 Reps Set 3: 20 RepsRepeat from April 19, 2024...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Option 1: Ben Solo (AMRAP – Rounds and Reps) (RX’d) 12:00 AMRAP 12/10 Calorie Air Bike 10 Kettlebell Goblet Squats (53/35) Target Rounds: 7+ rounds Minimum number of rounds before scaling: 5 Rounds Option 2: Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 10 Sec Sprint, followed by 50 Sec Recovery Spin -then- 20-25 Min Z2 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 = 125 Maximum = 60 +.75(130) = 60+97.5 = 157.5 Zone 2 Range = 125 bpm to 157.5 bpmRead more