BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Rope Climbs (Checkmark) Strength Option – 8 minute EMOM: Level 1: Odd Minute: 30 second Hang on Rig Even Minute: 10-12 Heel Assist Rope Pull Ups Level 2: Odd Minute: 40 second Hang on Rig Even Minute: 4-5 Rope Pull to Stand Level 3: Odd Minute: 1 Legless Seated To Stand Even Minute: 2 Rope Climbs Conditioning Option Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute Workout: 8 minute EMOM: Odd Minute: 2 Rope Climbs Even Minute: 10 GHD Sit Ups OR 15 V- Ups Gymnastics: Strict Pull-ups (Checkmark) 6 minute EMOM Level 1: Odd Minute: 4-6 Box Assist Pull Ups Even Minute: 5-7 Ring Rows Level 2: Odd Minute: 4-6 Chin Ups on Rig Even Minute: 3-5 Strict Pull Ups Level 3: Odd Minute: 6-8 Chin Ups on Rig Even Minute: 3-5...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 3: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Darth Maul (5 Rounds for time) (RX’d) Every 5:00 (5 sets) 20/16 Calorie Row 15/12 Calorie Air Bike 200m Run (Scale) Every 5:00 (5 sets) 12/10 Calorie Row 10/8 Calorie Air Bike 100m Run Target time each set: 3:00-3:20 Time cap each set: 3:45 Double KB/Dumbbell 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 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 4x 5 Quad Foam Rolling (each leg) 2x 10 Reverse Leg Raises (each side) 1 Minute Dorsiflexion Matrix Note: the easy cardio portion should be done...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Push Jerk Every 1:30 (6 sets) 1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM -into- 3×3 Clean Deadlift + Clean Pull @85-90% of Clean and Jerk 1RM Clean Deadlift + Clean Pull 3×3 Clean Deadlift + Clean Pull @85-90% Kylo Ren (Time) (RX’d) 50 Deadlifts (225/155) 50 Bar Facing Burpees -Partition as desired- (Scale) 50 Dumbbell Deadlifts (light) 30 Up Downs (Partition as desired) Target time: 7:00-9:00 Time cap: 12:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Barbell Forearm Stretch 2×30 seconds Hip Internal Rotation 1 Minute Couch 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 3: 20 Rep Back Squat (+2.5-15lbs from last week) 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 Anakin (Time) (RX’d) 10 Thrusters (95/65) 20 GHDs (Or V-Ups) 10 Thrusters (95/65) 20 Toes to Bar...Read more