BLK LBL Fitness Club – FITNESS / PERFORMANCE Fool’s Gold (3 Rounds for reps) (RX’d) Teams of 2 3 sets: 8:00 AMRAP 8x50ft Shuttle Runs (4 each/1:1) 16 Power Snatches (95/65) (split) 8 Synchro Toes to Bar -rest 3:00 between sets- (Scale) Teams of 2 3 sets: 8:00 AMRAP 6x50ft Shuttle Runs (4 each/1:1) 12 Dumbbell Snatches (light) (split) 6 Synchro Hanging Knee Raises -rest 3:00 between sets- Target number of Rounds: 4+ rounds (per set) Minimum number of Rounds before scaling: 2.5 rounds (per set) Gymnastics: Ring Dips (Checkmark) Strength Option 6 rounds of Max Effort 30 seconds of work/30 seconds of rest * Level 1: Heel Assist Box Dips * Level 2: Heel Box Ring Dips * Level 3: Ring Dips THEN ACCUMULATE: * Level 1: 60 seconds High Plank Hold * Level 2: 90 seconds High Plank Hold * Level 3: 60 seconds Ring Support Hold Conditioning...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 8: 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 Failure to Launch (Time) (RX’d) 30 Shoulder to Overhead (95/65) 30 Box Jump Overs (20) 20 Shoulder to Overhead (115/85) 20 Box Jump Overs (24/20) 10 Shoulder to Overhead (135/95) 10 Box Jump Overs (30/24) (Scale) 30 Dumbbell Push Press (light) 30 Box Step Ups (20) 20 Dumbbell Push Press (light) 20 Box Step Ups (24/20) 10 Dumbbell Push Press (light) 10 Box Step Ups (24/20) Target time: 8:00-10:00 Time cap: 13:00 Fitness (Time) Every 2:00 (8 sets) 10 Hanging Knee Raises 10 Dumbbell Deadlifts 25 Single Unders *1:45 Time Cap Russian Kettlebell Swing (Checkmark) 5X8 5 sets of 8 (Moderate weight)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Alright, Alright, Alright (AMRAP – Rounds and Reps) (RX’d) 18:00 AMRAP 500/450m Row 25 Abmat Sit Ups 250/225m Row 25 V-Ups (Scale) 18:00 AMRAP 300/250m Row 15 Sit Ups 150/125m Row 15 Crunches Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 2.5 Rounds BLFC Mini-Pump – Legs and Glutes (Checkmark) 3-4 rounds: 10 Dumbbell Cossack Squat @ moderate weight RPE 7 -rest 30 seconds- 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 12 Supermans -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 Dumbbell Cossack Squat Weighted Hip Thrusts Supermans Fitness – Endurance (3 Rounds for time) 3 Sets: 12 Cals Controlled Sprint (95-98%)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Snatch + Overhead Squat Every 1:00 (10:00) 1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM -into- 3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM) Snatch Grip Deadlift 3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM) The Wedding Planner (AMRAP – Rounds and Reps) (RX’d) 12:00 AMRAP 10 Right Arm Hang Dumbbell Snatch (50/35) 5 Burpee Over Dumbbell 25ft Dumbbell Walking Lunge (50/35) 10 Left Arm Hang Dumbbell Snatch (50/35) 5 Burpee Over Dumbbell 25ft Dumbbell Walking Lunge (50/35) (Scale) 12:00 AMRAP 5 Right Arm Hang Dumbbell Snatch (light) 5 Up Downs 25ft Walking Lunge 5 Left Arm Hang Dumbbell Snatch (light) 5 Up Downs 25ft Walking Lunge Target number of Rounds: 5+ Rounds Minimum number of Rounds before scaling: 4 Rounds Fitness (Time) 5 sets (Every 7:00) 500/400m Bike or 250m Run 10 Pull ups/Ring rows...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE McConaughey (Time) (RX’d) Teams of 2 300/240 Calorie Air Bike -split as needed- (Scale) Teams of 2 200/160 Calorie Air Bike -split as needed- Target time: Sub 17:00 Time cap: 25:00 Accessory (Time) Accumulate 4 minutes of a plank hold (elbows) -rest as needed between breaks- * If you are unable to hold the plank on your elbows for longer than 30 seconds at a time, scale to your knees or the top of the push-up plank hold. * Athletes can partner up and perform an 8-minute hold, switching as desired. Try to even out total hold times between athletes. * Score is the total time held, accumulated (4:00 is the goal) Fitness – Endurance (3 Rounds for distance) Partner Workout 5 Sets 3 min AMRAP 15/12 Calorie machine (Parnter 1 Rows, Partner 2 Skis) – into – Max distance sled push...Read more