BLK LBL Fitness Club – FITNESS / PERFORMANCE American IV (AMRAP – Rounds and Reps) (RX’d) 30:00 AMRAP 1000m Row 30 GHDs (Or V-Ups) 20 Burpee over Rower (Scaled) 30:00 AMRAP 500m Row 20 Sit Ups 10 Up Downs Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 3 Rounds Sandbag Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 10x 5 Second Cobra 1 Minute Forearm Smash Note: the easy cardio portion should be done immediately...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Heavy Single Back Squat) June Carter (AMRAP – Reps) (RX’d) 15:00 AMRAP 2 Muscle Ups (Or 2x Chest to Bar) 2 Back Squats (185/125) 30ft Handstand Walk (15 feet out and back) (Or 2 Wall Walks) *Add 2 reps to the muscle-ups and squats every round (Scaled) 15:00 AMRAP 2 Jumping Pull Ups 2 Dumbbell Front Squats (light) 30ft Bear Crawl (15 feet out and back) -Add 2 reps to the muscle-ups and squats every round Target number of reps: 80+ Reps (round 6+) Minimum number of reps before scaling: 70 Reps (5 rounds) Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 45 Second Ring Tricep Stretch 2x 30 Second Foam Roller Hip Internal Rotations 2x 10 Foam Roll Up Wall Note: the easy cardio portion should be done...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Cash (5 Rounds for reps) (RX’d) 5 sets 2:00 AMRAP 8x50ft Shuttle Run 10 Clean and Jerks (95/65) Max Box Jump Overs (30/24) -Rest 1:00 Between sets- Scaled 5 sets 2:00 AMRAP 6x50ft Shuttle Run 8 Dumbbell Clean and Jerks (light) Max Box Step Ups (24/20) -Rest 1:00 Between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 7 Reps 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 (AMRAP – Rounds and Reps) 35 min AMRAP Max Meter Row -Every 2:00- 4 Plate sit-ups 6 Plate floor press 8 Plate Ground to Overhead *Start with movementsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 West Point (AMRAP – Rounds and Reps) (RX’d) 15:00 AMRAP 10/8 Calorie Air Bike 10 Kettlebell Shoulder to Overhead (5 per arm, 53/35) 10 Kettlebell Swings (53/35) Target Rounds: 8+ rounds Minimum number of rounds before scaling: 6 Rounds Workout Option 2 Recovery Workout (Distance) 30 Min Air Bike @Zone 2 Pace *Every 2 minutes do 10m Sled Push OR 8 Alt. Jumping Lunges -Then- 15-20 Air Bike @Zone 2 PaceRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout54 (Time) Parris Island (RX’d) Teams of 2 3 Rounds 50 Burpee Box Jump Over (20) Reps of Back Squats Totaling 5000/4000lbs** You can take the bar from the rack Split reps as desired Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets. Repeat workout from June 2, 2023 (Scale) Teams of 2 3 Rounds 30 Up Down + Step Ups (20/16) 50 Dumbbell Front Squats (light) Target time: 16-18 minutes Time cap: 24 minutes Ring Dips (Checkmark) 6 rounds of Max Effort, alternating between exercises [40 seconds of work/20 seconds of rest] Strength Option Level 1: Heel Assist Box Dips / Inchworm to Push Up...Read more