BLK LBL Fitness Club – FITNESS / PERFORMANCE Moose (Time) (RX’d) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders (Scale) 7 rounds 7 Dumbbell Push Press (light) 7 Up Downs 30 Single Unders Target time: 8:00-10:00 Time cap: 13:00 Accessory (Checkmark) 3-4 sets: 10 Landmine Press (each) @ Moderate weight – maintain control and quality 10 Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine RDL (each) @ Moderate weight – maintain control and quality *Rest 2:00 between sets **Athletes can partner up and go 1:1 on sets Landmine Press Landmine Twist Landmine RDL The video below is an example of setting up for a landmine if you do not have a bar anchor available. Split Stance Landmine Bent Over Row Fitness – Endurance (Time) 10 Rounds: 200/160m row 15 kettlebell swings (1.5/1) 10 goblet squats 5 burpee over the rower BLFC...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Wapiti (3 Rounds for time) (RX’d) 3 sets: 30/24 Calorie Air Bike 100ft Dumbbell Walking Lunge (50s/35s) -rest 3:00 between sets- (Scale) 3 sets: 20/16 Calorie Air Bike 50ft Single Dumbbell Walking Lunge (light) -rest 3:00 between sets- Target time each set: 4:00-5:00 Time cap each set: 6:00 Overall time cap: 24:00 Kettlebell Front Rack Hold (Weight) Accumulate 4 minutes of a double kettlebell/dumbbell front rack hold at a challenging weight -rest as needed between breaks- * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Fitness (AMRAP – Rounds and Reps) 25 min AMRAP 300m Ski 15 yd walking lunge 15 Bar/Box/Floor push up 15 Weighted Sit Ups 15yd Walking lunge BLFC Successory (Checkmark) 6 Goblet Hold Cossack Squats (each side) @8-9/10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch 15:00 to Find 1RM Squat Snatch (build across sets) Mule Deer (Time) (RX’d) 400m Run 20 Bar Muscle Ups 400m Run 20 Power Snatch (135/95) 400m Run 20 Clean and Jerks (135/95) 400m Run (Scale) 200m Run 20 Jumping Pull Ups 200m Run 20 Dumbbell Snatch (light) 200m Run 20 Dumbbell Clean and Jerks (light) 200m Run Target time: 14:00-16:00 Time cap: 20:00 Fitness – Endurance (Time) 1000m run 40 alternating dumbbell snatch (50/35) 60 single arm dumbbell bench (50/35) 40 dumbbell burpee box step overs (24/20) 60 single arm dumbbell bench (50/35) 40 alternating dumbbell snatch (50/35) 1250/1000m ski or row BLFC DAILY CHALLENGE (MAX GHD SIT-UPS) (AMRAP – Reps) Today’s AMRAP is: 2 minute max GHD Sit-ups!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 White-Tail (AMRAP – Rounds and Reps) (RX’d) 4 Sets: 5:00 AMRAP 12/10 Calorie Row 12 Box Jump Overs (24/20) 12 Sit Ups -rest 1:00 between sets- * Pick up where you left off each round for one total score (Scale) 4 Sets: 5:00 AMRAP 8/6 Calorie Row 8 Box Step Ups (24/20) 8 Sit Ups -rest 1:00 between sets- Target number of Rounds each set: 3+ Rounds Minimum number of reps before scaling: 2.5 Rounds Fitness (AMRAP – Rounds and Reps) 25 min Amrap 20 Cal Assault Bike 15 Ring Rows 10 Kettlebell swings 5 Box step overs BLFC Successory (Checkmark) 3 Sets 20 Alternating Single Arm Dumbbell Reverse Fly (10 each arm) @8/10 RPE 20 Banded...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE New York (Time) (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers Target TIme: 8-10 Minutes Time Cap: 14 minutes Workout Option 2 BLFC Racing (Hyrox) (Time) For Time Buy-In: 1000m Ski – Then 3 Rounds of 20 Air Squats 20 Kettlebell Swings (53/35) 20 Sit-Ups 20 Burpees – Cash-Out: 1000m Run Accessory: 3 Sets 8 Double DB Romanian Deadlifts with a 3 second negative 5 Negative Pull-ups (as slow as possible) :30 Hollow Hold Rest 1 minute between setsRead more