BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Snatch Every 1:30 (6 sets) 1 Squat Snatch @80% of Snatch 1RM -into- 3×5 Snatch Grip Push Press @70-80% of Snatch 1RM Snatch Grip Push Press 3×5 Snatch Grip Push Press (70-80% of Snatch 1RM) Heavy Isabel (Time) (RX’d) For Time: 30 Snatches (155/105) * Reps can be Power or Squat Snatch (Scale) For Time: 60 Alternating Dumbbell Snatches (light) Target time: 4:00-6:00 Time cap: 10:00 Fitness – Endurance (Distance) 3x10min AMRAP with a PARTNER 800m run together 8 HEavy D-Ball cleans (80/30) 12 synchro shoulder to overhead (50s/35s) 16 synchro GHDs (or synchro v-ups) Max yard sled push (270/225) AND Max burpees in remaining time -Partners will each work on both of the max movements each round, switching at any time. Score = total yards and total burpees added together across each round.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Midline March (Time) (RX’d) 3 Rounds: 30 GHDs (Or V-Ups) 100ft Single Arm Overhead Walking Lunge (50/35) 50ft Handstand Walk (Or 5 Wall Walks) (Scale) 3 Rounds: 30 Sit Ups 100ft Single Dumbbell Walking Lunge (light) 50ft Bear Crawl Target time: 13:00-15:00 Time cap: 18:00 BLFC Mini-Pump – Glutes (Checkmark) 3-4 Rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 15 Standing Barbell Calf Raise @ moderate weight – maintain quality -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds Weighted Hip Thrusts Standing Barbell Calf Raise Fitness (AMRAP – Rounds and Reps) 25:00 Amrap 400m Row 15 Kettlebell Swings 3 Wall Walks (Half Way) Pacing should be consistent through all rounds. The...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Ring Dips (Checkmark) Strength Option 6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest Level 1: Heel Assist Box Dips / Support Hold between boxes Level 2: Heel Box Ring Dips / Ring Support Hold Level 3: Ring Dips / Ring Support Tuck Ups Conditioning Option Criteria to be able to do this option: 4-6 Strict Ring Dips Workout: 6 min AMRAP [Score is total Ring Dips] Max Unbroken Strict Ring Dips 12/10 Calories Row Event 5 (Time) (RX’d) 30/24 Calorie Air Bike 20 Bar Muscle Ups 30/24 Calorie Air Bike (Scale) 20/15 Calorie Air Bike 30 Jumping Pull Ups 20/15 Calorie Air Bike Target time: 5:00-7:00 Time cap: 10:00 Fitness – Endurance (No Measure) 35 min EMOM Min 1: 12 dumbbell power snatch (50/35) Min 2: 12 dumbbell deadlifts (50s/35s) Min 3: Max Cal Air bike...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 6: 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 Event 1 (Time) (RX’d) 3 rounds 400m Run 20 Burpee Box Get...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Kobayashi (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12/10 Calorie Air Bike 10 Single Arm Dumbbell Push Press (50/35)(5/side) (Scale) Every 2:00 (8 sets) 8/6 Calorie Air Bike 10 Single Arm Dumbbell Push Press (light)(5/side) Target time each set: Sub 1:10 Time cap each set: 1:30 Workout Option 2 Recovery Workout (Checkmark) 40-45 Air Bike @Zone 2 Pace First 20 minutes are 15 Sec Sprint followed by 45 Sec Recovery Spin -then- 20-25 Min Zone 2 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...Read more