BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk (Weightlifting Variable Reps & Sets) 5 sets: 1 Clean and Jerk (@ 75–80%) -rest 60-90 seconds between sets- Cobwebs (Time) (RX’d) 5 Rounds 20 GHDs (or V-Ups) 75 Double Unders 5 Wall Walks (Scale) 5 Rounds 15 Sit Ups 60 Single Unders 3 Inchworms Target time: 12:00-14:00 Time cap: 16:00 Glute Gainz – BETA (Checkmark) Glute Power & Balance 1. Warm-Up (8 min – No Jumping) 10 Banded Glute Kickbacks 10 Lateral Lunges 10 Hip Circles 10 Knee Hugs + Calf Raise 10 Fire Hydrants 10 Cossack Squats 10 Glute Bridge Marches 2. Strength Block (20 min) -Barbell Deficit Romanian Deadlift – 4 × 10 -Dumbbell Bulgarian Split Squat – 3 × 10 each -Cable/Band Pull-Through – 3 × 15 -Weighted Step-Up – 3 × 12 each -20-sec Glute Bridge Iso Hold (end of each set) 3. Conditioning –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jack-O-Lantern (Time) (RX’d) 1000/875m Row @70% Effort -Rest 3:00- 8×200/175m Row @80% Effort *Rest 30 seconds after each set. 1000/875m Row @90% Effort * Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes). * Score is clock time at finish Scale 500/400m Row @70% Effort -Rest 3:00- 8×150/125m Row @80% Effort -Rest 30 seconds after each set- 500/400m Row @90% Effort Target time each set: 1000/750m: 3:30-4:10 200/175m: 40-55 seconds Time cap each set: 1000/750m: 4:30 200/175: 60 seconds BLFC Mini-Pump – Upper Push (Time) 5 sets 10 Barbell Shoulder Press @ RPE 7.5/10 -rest 30 secs- 10 Barbell Front Raises @ RPE 6/10 -rest 1 minute between sets- 4 sets 10 Deficit Push Ups (hands on dumbbells, or neutral grip) @ RPE 6/10 -rest 30 secs- 10 Overhead Dumbbell French Press...Read more

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