BLK LBL Fitness Club – FITNESS / PERFORMANCE New York Atlas (Calories) (Rx’d) 25:00 AMRAP (PARTNER) Partner 1: Max Calorie Machine Partner 2: 10 Plate Snatch (“Pizza Flips”) (45/35) 10 Burpee to Plate 10 Plate Squat (45/35) -switch every time a round is completed (Scale) 25:00 AMRAP Partner 1: Max Calorie Machine Partner 2: 10 Plate Snatch (“Pizza Flips”) (light) 5 Up Down to Plate 10 Plate Squat (light) -switch every time a round is completed Target Calories: 300/240+ Calories Minimum number of Calories before scaling: No minimum BLFC Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7 -rest 30 seconds- 10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7 -Rest 2 minutes between rounds- * Instead of...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch 15:00 to Find 1RM Squat Snatch (build across sets) Denver Outlaws (Time) (RX’d) 5 Rounds 25 Wall Balls (20/14) 15 Toes to Bar 200m Run (Scale) 5 Rounds 15 Wall Ball Thrusters (light) 10 Hanging Knee Raises 100m Run Target time: 12:00-14:00 Time cap: 18:00 Fitness – RACE (5 Rounds for distance) 5 rounds, 3 min on, 2 min off 12/10 Calorie Row 10 Burpees Max distance Sled Push in the remaining time (335/225LB) *Note: weight includes the weight of the sled (100 lbs.) + plates Your goal should be to have at least 1:00 on the sled each round. Adjust the Row/Burpee reps accordingly. It’s intended to be fast, so intensity should be HIGH.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hammerheads (7 Rounds for time) (RX’d) Every 2:00 (14:00) 200/175m Row 3 Power Cleans + 3 Push Jerks (50-60%) (Scale) Every 2:00 (14:00) 150/125m Row 4 Dumbbell Cleans + 4 Push Dumbbell Push Press (light) Target time each set: 1:10-1:20 Time cap each set: 1:30 Shock Method (Press) (3 Rounds for weight) 3 sets: 6 Bench Press (Heavy) 12 Push-ups 25 Bench Dumbbell Fly (light) -Rest 2:00 between sets- Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets. Fitness – Endurance (Time) Air Bike Intervals 26 Cals Harder (85-90%) 14 Cals Hardest (90-95%) 23 Cals Moderate (75-80%) 20 Cals Hardest (90-95%) 23 Cals Harder (85-90%) 14 Cals Hardest (90-95%) 23 Cals Moderate (75-80%) *Rest 1 Min Easy between reps.Estimated Paces: Assault Bike RPMs Pace Hardest: 85-90 RPMs Harder: 75-80 RPMs Moderate: 60-65...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 15:00 to Find 1RM Front Squat + Max Height Box Jump (build across sets) Max Height Box Jump (Distance) Max Height Box Jump Waterdogs (4 Rounds for time) (RX’d) 4 sets: 20/16 Calorie Air Bike 20 Goblet Squats (35/25) 20 Box Step Ups (20) -rest 1:00 between sets- (Scale) 4 sets: 12/10 Calorie Air Bike 10 Goblet Squats (light) 10 Box Step Ups (20/16) -rest 1:00 between sets- Target time each set: 2:20-2:40 Time cap each set: 3:30 Overall time cap: 17:00 Fitness (AMRAP – Rounds and Reps) 30 min AMRAP 200m Run (or 15 cal. Row/Ski) 5 Ring Rows 200m Run (or 15 cal. Row/Ski) 10 Push ups 200m Run (or 15 cal. Row/Ski) 15 Air squats * Rest 1 min After each roundRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk Practice (Checkmark) EMOM 10:00 Level 1: Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position. Odd Minute: Double KB Overhead Walk (light weight) Level 2: Even minute: 15-foot handstand walk or 30 seconds of practice Odd Minute: Double KB Overhead Walk (53/35) Level 3: Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds) Odd Minute: Double KB Overhead Walking Lunge (70/53) Whipsnakes (Time) (RX’d) 120 Double Unders 40 Alt Hang Dumbbell Snatch (50/35) 20 GHDs (Or V-Ups) 10 Wall Walks 20 GHDs (Or V-Ups) 40 Alt Hang Dumbbell Snatch (50/35) 120 Double Unders (Scale) 100 Single Unders 20 Alt Hang Dumbbell Snatch (light) 20 Sit Ups 10 Inchworms...Read more