BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Snatch + Hang Squat Snatch + Overhead Squat Every 1:00 (10:00) 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch -followed by- 3×3 Snatch Pull @80-90% Snatch Pull 3×3 Snatch Pull @80-90% Action Hank (Time) (RX’d) 21-18-15-12-9-6 Deadlifts (185/125) GHDs (or V-ups or Stick Sit-ups) (Scale) 21-18-15-12-9-6 Dumbbell Deadlifts (light) Sit Ups Target time: 6:00-8:00 Time cap: 12:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Wrist Mobilization 2x 10 Down Dog 2 Minute Bench Stretch for Lats Band Wrist Mobilization Down Dog Bench Stretch for Lats Fitness (AMRAP – Rounds and Reps) 20 min Amrap 5 Ring Rows 10 Bar Push-Ups 15 Step Ups onto Box Tempo Pushups (No Measure) 1×15 3 sets: 15 reps 2 Sec. down / 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 2: Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Agent Honeydew (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 19/16 Calorie Row 19 Dumbbell Bench Press (35s/25s) (Scale) 15:00 AMRAP 12/10 Calorie Row 10 Dumbbell Bench Press (light) Target Number of Rounds: 6.5 + Rounds Minimum Number of Rounds before scaling: 5 Rounds Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 45 Second Supine Twists 1 Minute Posterior Shoulder Smash 1 Minute Ring Tricep Stretch Supine Twists Posterior Shoulder Smash Ring Tricep Stretch Fitness (AMRAP – Rounds and Reps) TEAMS OF 2 25 min AMRAP 50 Pizza Flips 40/30 Cal Air...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Manark (Time) (RX’d) 5x50ft Shuttle Runs 10 Box Jump Overs (30/24) 20 Kettlebell Swings (53/35) 6x50ft Shuttle Runs 12 Box Jump Overs (30/24) 24 Kettlebell Swings (53/35) 7x50ft Shuttle Runs 14 Box Jump Overs (30/24) 28 Kettlebell Swings (53/35) 8x50ft Shuttle Runs 16 Box Jump Overs (30/24) 32 Kettlebell Swings (53/35) * Each shuttle run rep is 25 feet down + 25 feet back. (Scale) 4 Rounds 4x50ft Shuttle Runs 8 Box Step Ups (20) 16 Russian Kettlebell Swings (light) Target time: 14-16:00 Time cap: 20:00 Turkish Get Up Turkish Get-Ups 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 4x 5 Quad Foam Rolling (each leg) 2x 10 Reverse Leg Raises (each side)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below Dee Dee (5 Rounds for reps) (RX’d) 2:00 AMRAP (5 sets) 12/10 Calorie Air Bike 10 Front Squats (115/85) Max Bar Facing Burpees -rest 2:00 between sets- (Scale) 2:00 AMRAP (5 sets) 8/7 Calorie Air Bike 10 Dumbbell Front Squats (light) Max Up Downs -rest 2:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 6 Reps Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Barbell Forearm Stretch 2×30 seconds Hip Internal Rotation 1 Minute Couch Stretch Barbell Forearm Stretch Hip Internal Rotation Couch Stretch Fitness – Endurance (Time) PARTNER WORKOUT 5 rounds (each) Partner 1 28/23 cal Ski or Row Partner 2 30yd DB...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Dexter (Time) (RX’d) 10 Rounds 35 Double Unders 7 Toes to Bar 2 Wall Walks (Scale) 10 Rounds 30 Single Unders 5 Hanging Knee Raises 2 Inchworms Target time: 12-14:00 Time cap: 20:00 Gymnastics: Ring Dips (Checkmark) Strength Option: 6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total) Level 1: Elevated Push Ups / Plank Hold on Elbows Level 2: Box Dips [between boxes] / Ring Support Hold Level 3: Ring Dips / Ring Support Hold Conditioning Option Criteria to be able to do this option: 4-6 Strict Ring Dips 6 min AMRAP 2, 4, 6, 8, 10… Strict Ring Dips 6 Burpees * Continue adding 2 strict ring dips each round Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf Foam Rolling...Read more