BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Rack Step Back Lunges (Weightlifting Variable Reps & Sets) 4 sets 8 Back Rack Lunges (per leg), build across sets based on feel Black Cat (Time) (RX’d) 25/20 Calorie Air Bike 25 Toes to Bar 25/20 Calorie Air Bike 15 Bar Muscle Ups (or 30 Chest to Bar) 25/20 Calorie Air Bike 25 Toes to Bar 25/20 Calorie Air Bike (Scale) 15/12 Calorie Air Bike 15 Hanging Knee Raises 15/12 Calorie Air Bike 10 Jumping Pull Ups 15/12 Calorie Air Bike 15 Hanging Knee Raises 15/12 Calorie Air Bike Target time: 14:00-16:00 Time cap: 18:00 Fitness (AMRAP – Rounds and Reps) 28:00 AMRAP 1:00 Sandbag or (double dumbbell front rack hold) 12/10 calorie Air Bike 8 Alternating V-ups 6 Strict Dumbbell Shoulder Press Glute Gainz – BETA (Checkmark) Glute Strength & Stability 1. Warm-Up (8 min – No Jumping) 10 Banded...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Scarlet Knights (Time) (RX’d) 3 Rounds 400m Run OR 40/32 calorie Row 20 Deficit Push Ups (4in/2in) Target Time: 8:00-9:00 Time Cap: 12:00 Option 2: Recovery Workout (Checkmark) Recovery Workout 45-60 Minute AMRAP (Zone 2 Pace) Buy In: 4,000m Row -Then- In remaining time, AMRAP of: 1,000m Ski (or 60/48 calorie Air Bike) 30 Second Flutter Kick 100ft Farmers Carry (2×50/2×35) Option 3: BLFC Racing – Hyrox (Time) Warm-up: AMRAP8 200m easy jog 5 Roll and Reach 5 Inchworm Push-ups 20m Farmer Carry (light) 10 Wall Ball Thrusters (light) Core/Stability Accessory: 3 rounds for quality: 20m Sandbag or Double Dumbbell Front Rack Carry 12 Hanging Knee Raises (slow and controlled) 10 Double Dumbbell Push Press (moderate) 40-sec Side Plank/side Pre-Workout: 100m Run (together) 8 Burpee Broad Jumps (shared) 100m Run (together) 8 Wall Balls (shared) Workout: Teams of 2: 800m Run (together)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Cornhuskers (Time) (RX’d) Teams of 2 5 Rounds Partner 1: 2 Rope Climbs ( or 10 Strict Pull Ups) 12 Front Squats (135/95) Partner 2: 20 GHDs (Or V-Ups) -Switch when both are completed (Scale) Teams of 2 5 Rounds Partner 1: 2 Zombie Rope Climbs (or 10 Ring Rows) 12 Dumbbell Front Squats (light) Partner 2: 20 Sit Ups -Switch when both are completed Target time: 18:00-20:00 Time cap: 25:00 Strength/Accessory Mini Pump – Lower Pull (Checkmark) 5 sets 10 Stiff Legged Barbell Deadlift @ RPE 7.5/10 -rest 30 secs- 16 Dumbbell Farmer’s Hold Split Squats @ RPE 6/10 (8 in a row each side) -rest 1 minute between sets- * 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....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Golden Gophers (Time) (RX’d) 1-2-3-4-5-6-7-8-9-10 Devils Press (50s/35s) * 10/8 Calorie Air Bike after each set. (Scale) 1-2-3-4-5-6-7-8-9-10 Single Arm Devils Press (light) -6/5 Calorie Air Bike after each set. Target time: 16:00-18:00 Time cap: 20:00 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 (AMRAP – Rounds and Reps) 30:00 Time Cap Buy in 1800m/1500m row @10.00 on clock AMRAP 5 Box Step ups 10 KB swings 15 Air squtas @ 20:00 on clock Cash out 1800m/1500m row Pacing will be moderate on the row to finish in enough time to have 1-2 min rest. Your row may be a little slower on the cash out than the buy in. October Step-Up Challenge (AMRAP – Reps) Week 4 (October 19 – October 25): accumulate 700...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 9) (AMRAP – Reps) Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort Ring Rows in 2 minutes Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes Sets do not need to be completed unbroken. Perform max reps within the two minutes. Ducks (Time) (RX’d) 100 Double Unders 25 Handstand Push Ups 25 Box Jump Overs (20) 10 Wall Walks 25 Box Jump Overs (20) 25 Handstand Push Ups 100 Double Unders (Scale) 100 Single Unders 20 Dumbbell Push Press (light) 20 Box Step Ups (20) 5 Inchworms 20 Box Step Ups (20) 20 Dumbbell Push Press (light) 100 Single Unders Target time: 10:00-12:00 Time cap: 16:00 Fitness...Read more