BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets 3 Front Squats @80% 4 Box Jumps (moderate-high height) Box Jumps by Height (Distance) Box Jumps: Moderate-High Height 5 sets 4 Box Jumps Atlanta Bouncers (3 Rounds for reps) (RX’d) 3 sets 5:00 AMRAP 3 Strict Handstand Push Ups 6 Burpee Over Dumbbells 9 Dumbbell Squats (35s/25s) -rest 2:00 between sets- (Scale) 3 sets 5:00 AMRAP 3 Push Ups 5 Up Downs 7 Single Dumbbell Squats (light) -rest 2:00 between sets- Target number of Rounds each set: 3.5 Rounds + Minimum number of Rounds before scaling: 2.5 Rounds Fitness – Race (No Measure) AMRAP 25 Minutes 400m Run 25 Wall Balls 60ft Walking Lunges (bodyweight) 500m SkiRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Redwoods (Time) (RX’d) For Time: 100/80 Calorie Air Bike 100 Single Arm Dumbbell Push Press (50/35) Workout Option 2 Recovery Workout (Distance) 25 Min Zone 2 Run -Directly into- 20-25 Min Zone 2 Air BikeRead more

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