BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk Practice (Checkmark) EMOM 10 Max effort does not mean unbroken. Mutiple sets can be performed in each 30 second block. Level 1: Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position. Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg) Level 2: Even minute: 30 seconds max effort handstand walk Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg) Level 3: Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape] Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg) KC Packers (Time) (RX’d) Teams of 2 3 Rounds: Partner 1: 12/10 Calorie Machine...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Brooklyn Robins (Weight) (RX’d) Every 2:00 (12:00) 40 Double Unders 4 Squat Cleans + 4 Push Jerks (60-70%) (Scale) Every 2:00 (12:00) 40 Single Unders 4 Dumbbell Cleans + 4 Dumbbell Squats + 4 Dumbbell Push Press (light) Target time each set: :50-1:05 Time cap each set: 1:15 Shock Method (4 Rounds for weight) “Shock Method” 3 sets: 6 Barbell Bent Over Row (Heavy) 12 Single Arm Dumbbell Row (Each/Moderate-Light) 25 Ring Rows -Rest 2:00 between sets- Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets. Fitness (Time) Cardio pyramid 1. 200m run 2. 15 burpees 3. 250/200m row 4. 200/150m ski 5. 800/600m bike erg Rest 1:00 between rounds Rounds completed as: 1 1+2 1+2+3 1+2+3+4 1+2+3+4+5 2+3+4+5 3+4+5 4+5 5Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 4 sets 2 Deadlift @88% + 4 Bounding Jumps – Complete 1 set every 1:30-2:00 Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. 4 sets of 4 bounding jumps. Record furthest set. (Distance is the total distance of the 4 jumps together) Louisville Colonels (Time) (RX’d) For Time: 25 Burpee Over Rower 500m Row 25 Burpee Over Rower (Scale) For Time: 20 Up Downs 400m Row 20 Up Downs Target time: Sub 7:00 Time cap: 10:00 Fitness – Endurance (Time) 4 Rounds (New Round Every 9:00) 10/7 cal Row or Bike 20 Alternating DB Snatches (50/35) 10/7 cal Row or Bike 20 Dumbbell Squats (50/35) 10/7 cal Row or Bike 20 DB Shoulder to Overhead (10 left/10 right) (50/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hang Snatch + Overhead Squat 4 sets: 2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM – Complete 1 set every 1:30-2:00 The Dudes (Time) (RX’d) 5 Rounds 18/14 Calorie Air Bike 15 GHDs 9 Double Dumbbell Step Ups (50s/35s)(24/20 box) (Scale) 5 Rounds 12/10 Calorie Air Bike 15 Sit Ups 9 Single Dumbbell Step Ups (light) (20/16 box) Target time: 16:00-18:00 Time cap: 20:00 Fitness (AMRAP – Rounds and Reps) 25 min Amrap 3-6-9-12-9-6-3 Ring Rows 6-9-12-15-12-9-6 Dumbbell Push Press 9-12-15-18-15-12-9 Box jump/Box step up * Do them as Ring Row/DB Push Press/Box JumpRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Phoenix Flames (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (Scale) Every 2:00 (8 sets) 12 Box Step Ups (20/16) 16 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds Workout Option 2 Recovery Workout (Distance) Air Bike, Row, Ski, or Run Option 1 20 Min for Max Average Wattage Option 2: (Recovery) 40 Min Zone 2 (Nasal Breathing) 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 = 125...Read more