BLK LBL Fitness Club – FITNESS / PERFORMANCE “Shake and Bake!” (Time) (RX’d) TEAMS OF 2 50 Synchro V-Ups -into- 5 Rounds Partner 1: 300/250m Row Partner 2: 50ft Dumbbell Walking Lunge (2×50/35) *Switch when both are completed -into- 50 Synchro V-Ups (Scale) TEAMS OF 2 30 Synchro Sit Ups -into- 5 Rounds Partner 1: 200/175m Row Partner 2: 50ft Single Dumbbell Walking Lunge (light) -Switch when both are completed -into- 30 Synchro Sit Ups Target time: 18:00-20:00 Time cap: 25:00 BLFC Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Russian Kettlebell Swings @ moderate weight -rest 30 seconds- 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) -rest 30 seconds- 7 Around the Worlds (each side) -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE “If you ain’t first, you’re last.” (Time) (RX’d) For Time: 15 Clean and Jerks (155/105) 90 Wall Balls (20/14) 15 Clean and Jerks (155/105) (Scale) For Time: 15 Dumbbell Clean and Jerks (light) 50 Wall Balls Thrusters (light) 15 Dumbbell Clean and Jerks (light) Target time: 9:00-11:00 Time cap: 15:00 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 Fitness (4 Rounds for reps) 4 Rounds – AMRAP 4 Double Dumbbell Thrusters 6 Double Dumbbell Box Step-ups 8 Cal on Rower R1: Work 2mins- Rest 1 min R2: Work 4 mins-Rest 2 mins R3: Work 6 mins-Rest 3 mins R4: Work 8 mins *Restart back to the beginning after each set.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 7: 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 Rope Climbs (Checkmark) Strength Option – 8 minute EMOM Level 1: Odd Minute: 4-6 Assisted Chin Ups Even Minute: 2-4 Rope Pull to Stand Level 2: Odd Minute: 3-5 Chin Ups Even Minute: 5-6 Rope Pull to Stand Level 3: Odd Minute: 4-6 L Chin Ups [keep legs in L position] Even Minute: 2-3 Rope Climbs Conditioning Option Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute Workout: 8 minute EMOM. Alternate between 1 Legless Rope Climb & 3 standard Rope Climbs for the odd minute, perform 40 double-unders for the even minute. Minute 1: 1 Legless Rope Climb Minute 2: 40 double-unders Minute 3: 3 Rope Climbs (not legless) Minute 4: 40 double-unders Minute 5: 1 Legless Rope Climb etc… Strict Pull-ups (Checkmark) 6 minute EMOM Level 1: Odd Minute: 4-6 Box Assist Pull...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Hang Power Clean + Push Jerk Every 1:00 (10:00) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75% -into- 3×3 Jerk Balance (Light, skill work) Jerk Balance Jerk Balance 3×3 3×3 Jerk Balance (Light, skill work)3×3 Jerk Balance (Light, skill work) Talladega Nights (Time) (RX’d) 40-30-20 GHDs (Or V-Ups) Box Jump Overs (20) (Scale) 30-20-10 Sit Ups Box Step Ups (20) Target time: 8:00-10:00 Time cap: 14:00 Fitness – Endurance (AMRAP – Reps) 15 rounds: 2:00 AMRAP 300m run Max Wall balls (20/14) -2:00 rest- Score is total wall ballsRead more