BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Full Metal Jacket (Checkmark) (RX’d) Every 1:00 (16:00) Minute 1: 12/10 calorie Row Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side) Minute 3: 5-8 Strict Toes to Bar Target time each station: 30-40 seconds Time cap each station: 45 seconds Workout Option 2 Recovery Workout (Checkmark) Air Bike, Row, or Run as follows: 40-45 Min @Zone 2 Pace First 30 minutes are easy Zone 2 pace. Perform 10 Air Squats at the top of every 2 minutes (including start) -then- 10-15 Min Zone 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Valor (Time) (RX’d) TEAMS OF 2 100/80 Calorie Air Bike * Partner must hold a Handstand while other partner bikes -into- 50 Power Cleans (155/105) (split as needed) -into- 100/80 Calorie Air Bike Partner must hold Barbell Front Rack (155/105) while other partner Bikes (Scaled) TEAMS OF 2 50/40 Calorie Air Bike Partner Holds Plank -into- 50 Dumbbell Power Cleans (light) (split as needed) -into- 50/40 Calorie Air Bike Partner Front Holds Sandbag Bear Hug (light) or Barbell Front Rack Hold (light) Target time: 16:00-18:00 Time cap: 25:00 BLFC Mini-Pump – Arms and Core (Checkmark) 4 rounds: 10 Standing Tricep DB French Press @ moderate weight RPE 7 -rest 30 seconds- 10 Standing Barbell Curl @ moderate weight RPE 7 -rest 30 seconds- 30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm -switch arms- 30yd Single...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Forrest (2 Rounds for time) (RX’d) 2 Sets: 300/250m Row 15 Front Squats (95/65) 75 Double Unders 15 Shoulder to Overhead (95/65) 75 Double Unders 15 Thrusters (95/65) 300/250m Row -rest 5:00 between sets- (Scaled) 2 Sets: 200/175m Row 10 Dumbbell Front Squats (light) 50 Single Unders 10 Dumbbell Shoulder to Overhead (light) 50 Single Unders 10 Dumbbell Thrusters (light) 200/175m Row -rest 5:00 between sets- Target time each set: 8:00-10:00 Time cap each set: 12:00 (29:00 overall time cap) Rope Climbs (Checkmark) Strength Option – 8 minute EMOM: Level 1: Odd Minute: 10 Ab Mat Sit Ups Even Minute: 2-4 Rope Pull to Stand Level 2: Odd Minute: 10 Alternating V Ups Even Minute: 5-6 Rope Pull to Stand Level 3: Odd Minute: 12 V-Ups Even Minute: 2-3 Rope Climbs Conditioning Option Criteria to be able to do this option: Can...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 9: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @85% of Squat C&J -into- 3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J Clean Deadlift + Clean Pull 3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J Patriot (5 Rounds for reps) (RX’d) 5 Sets: 2:00 AMRAP 15 GHDs (or Strict Abmat Sit-ups) 10 Deadlifts (225/155) Max Distance Handstand Walk (Or Wall Walks) -rest 1:00 between sets- Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks. (Scaled) 5 Sets: 2:00 AMRAP 15 Sit Ups 10 Dumbbell Deadlift (light) Max Distance Bear Crawl -rest 1:00 between sets- Target each set: 50ft+ handstand walk or 4+ wall walks Minimum each set: 25ft handstand walk or 2+ wall walks Fitness (Time) Part A 4 sets...Read more