BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Supersonics (Time) (RX’d) 30/24 Calorie Air Bike -into- 3 Rounds 10 Power Cleans (95/65) 3 Wall Walks -into- 30/24 Calorie Air Bike -into- 3 Rounds 10 Thrusters (95/65) 10 Bar Facing Burpees -into- 30/24 Calorie Air Bike (Scale) 20/16 Calorie Air Bike -into- 3 Rounds 10 Dumbbell Power Cleans (light) 3 Inchworms -into- 20/16 Calorie Air Bike -into- 3 Rounds 10 Dumbbell Thrusters (light) 10 Up Downs -into- 20/16 Calorie Air Bike Target time: 16-18:00 Time cap: 22:00 Gymnastics: Ring Muscle-ups (Checkmark) Strength Option: EMOM8 Odd: Level 1: 3-5 Strict Ring Muscle-ups Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows Even: 20-30 second Box Support Tuck Hold (or Plank Hold) No Conditioning Option since it’s during the Open Gymnastics Mobility (No Measure) 3 minutes of easy cardio (this can...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets 3 Deadlift (75-80%) -complete a set every 2:00- Workout Royals (Time) (RX’d) 50 V-Ups 25 Box Jump Overs (20) 50 Toes to Bar 25 Box Jump Overs (20) 50 Abmat Sit Ups (Scale) 25 Crunches 25 Box Step Ups (20/16) 25 Hanging Knee Raises 25 Box Step Ups (20/16) 25 Abmat Sit Ups Target time: sub 13:00 Time cap: 16:00 Fitness (Endurance) (Time) Teams of 2 100 Burpee box jump over (24/20) 100 Calorie Ski or Row 100 Alternating Dumbbell Snatch (50/35) 100 Synchro Air squats 1000m run (together) (or 120/100 cal Air Bike, shared) Time cap 30 min * Partition any way Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Dorsiflexion Matrix 1 Minute Foot Smash 1 Minute Couch Stretch Note: the easy cardio portion should...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Shoulder Press 5 sets 3 Shoulder Press (75-80%) -complete a set every 2:00 – Workout Oilers (5 Rounds for time) (RX’d) 5 sets: 20/16 Calorie Row 50 Double Unders 15 Dumbbell Bench (35s/25s) -rest 1:00 between sets- (Scale) 5 sets: 12/10 Calorie Row 50 Single Unders 12 Dumbbell Bench (light) -rest 1:00 between sets- Target time each set: 2-2:30 Time cap each set: 3:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 1 Minute Calf Pumps 1 Minute Ring Lat Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes. Calf Pump Ring Lat...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Helm’s Deep (Time) (RX’d) For Time: 100/80 Calorie Air Bike 100 Sit Ups (Scale) For Time: 60/48 Calorie Air Bike 60 Sit Ups Target TIme: 11-13:00 Time Cap: 16:00 Workout Option 2 Recovery Workout (Distance) 45 Minute Row @Zone 2 Pace *Every 5 minutes stop and do 50ft Handstand walk Alternative options: 60 second Handstand Walk practice, 4 Wall Walks, 30 second Plank/Handstand Hold, or 10 DB Strict Shoulder Press.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery (Partner) (AMRAP – Reps) (RX’d) Teams of 2 2 Rounds 5:00 Air Bike calories 4:00 Row calories 3:00 Run (Or 50ft Shuttle Runs) 2:00 Ski calories (Or Burpees) 1:00 Box Step Ups (20”) – One athlete works at a time. Score is total reps – (Scale) Teams of 2 2 Rounds 5:00 Air Bike 4:00 Row 3:00 Run (Or 50ft Shuttle Run) 2:00 Ski (Or Burpees) 1:00 Box Step Ups (16”) Target Calories/Distance/Reps each set: Air Bike: 80/65+ Calories Row: 900/750m+ Run: 500m+ Ski: 500/400m + Box Step Ups: 18+ Minimum DIstance before scaling: No Minimal requirement BLFC Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Alternating Double DB Step Back Lunges (Front Rack)(each side) @ moderate weight -rest 30 seconds- 10 Standing Banded Pallof Press (each side) -rest 30...Read more