BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 1×2 (Weight) Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @80% (Every 1:30) Clean Grip Deadlift Clean Grip Deadlift 3×3 Record your weight here Deputy Kovacs (Time) (RX’d) For Time: 250/200m Row 150ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 125ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 100ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 75ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 50ft Single Dumbbell Walking Lunge (50/35) * DB can be held any way as long as a hand remains in contact with the DB at all times while lunging. (Scale) 5 Rounds 150/125m Row 50ft Walking Lunge Target time: 10:00-12:00 minutes Time cap: 15:00 Fitness (AMRAP – Rounds and Reps) 12 min AMRAP 15/12 Air Bike 10 yd. Sled Push (2×45/2×25) 10 DB Alternating Hang Clean & Jerk 10 yd....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Zissou (Time) (RX’d) Teams of 2 3 sets (each/1:1) 50/40 Calorie Air Bike (Scale) Teams of 2 3 sets (each/1:1) 30/24 Calorie Air Bike Target time: Sub 3:30 for all 3 sets Time cap: 4:00 Accessory (Checkmark) 3-4 sets: 12 Standing Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine Press (each) @ 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 Standing Landmine Twists Landmine Press 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 (10 Rounds for time) 10 Rounds 250/200m Row 10 Burpees over rower 10 Alternating Dumbbell Snatches (50/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Zissou (Time) (RX’d) Teams of 2 3 sets (each/1:1) 50/40 Calorie Air Bike (Scale) Teams of 2 3 sets (each/1:1) 30/24 Calorie Air Bike Target time: Sub 3:30 for all 3 sets Time cap: 4:00 Accessory (Checkmark) 3-4 sets: 12 Standing Landmine Twists @ Moderate weight – maintain control and quality 10 Landmine Press (each) @ 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 Standing Landmine Twists Landmine Press 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 (10 Rounds for time) 10 Rounds 250/200m Row 10 Burpees over rower 10 Alternating Dumbbell Snatches (50/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 5: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase = 365#……..start at 50% and increase by 15 pounds every week In Kilos: 1RM…………..Increase = 165kg…….start at 50% and increase by 7.5kg every week Half Murph (Time) (RX’d) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Cheap Trick (8 Rounds for time) (RX’d) Every 3:00 (8 sets) 25/20 Calorie Air Bike Target Time each set: 1:20-1-1:40 Time cap each set: 2:00 Workout Option 2 Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 12 Sec. Sprint followed by 48 Sec Recovery Spin -then- 20-25 Min Zone 2 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 Maximum = 60 +.75(130) = 60+97.5 = 157.5 Zone 2 Range = 125 bpm to 157.5 bpmRead more