BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 1: Max Rep Bench Press @50-60% of 1RM (based on the chart below) -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Knightbrace (2 Rounds for reps) (RX’d) 5 Rounds 1:00 Max Double Unders 1:00 Max Push Ups 1:00 Rest (Scale) 5 Rounds 1:00 Max Single Unders 1:00 Max Plate Press 1:00 Rest Target number of reps each set: Double Unders: 70+ Push Ups: Men: 20+/Women: 15+ Minimum number of reps before scaling: Double Unders: 40 Push Ups: Men: 12/Women: 8 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf & Big Toe Stretch 1 Minute Forearm Smash 1 Minute Couch Stretch Note: the easy cardio portion should be done immediately post workout to...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Numbuh Three (Distance) Tabata Row (20 rounds) 20-seconds Max Distance Row 10-second Rest Target Total Meters: Men: 1900+ Meters Women: 1600+ Meters BLFC Mini-Pump – Leg Day (Checkmark) 3 Rounds 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality -rest 30 seconds- 10 Hamstring Ring Curls @ moderate weight – maintain quality -rest 30 seconds- 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality -Rest 2 minutes between rounds- * 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 Barbell Romanian Deadlift Hamstring Ring Curls Seated Dumbbell Calf Raise Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 2x 15 Adductor Rockbacks 2x 10 Down...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Hang Squat Clean + Push Jerk Every 1:00 (10:00) 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean After the 10 minutes are complete, add weight and finish with: 3×3 Clean Grip Deadlifts @80-90% of 1RM Clean -rest 60 seconds between sets- Clean Grip Deadlift Numbuh Two (Time) (RX’d) 21-18-15-12-9-6 Calorie Air Bike Dumbbell Deadlifts (50s/35s) Dumbbell Hang Power Cleans (50s/35s) Dumbbell Shoulder to Overhead (50s/35s) (Women’s Calories: 16-14-12-10-8-6) (Scale) 14-12-10-8-6-4 Calorie Air Bike Dumbbell Deadlifts (light) Dumbbell Hang Power Cleans (light) Dumbbell Shoulder to Overhead (light) (Womens Calories: 12-10-8-6-4-2) Target time: 15-17:00 Time cap: 18:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20x Shoo the Cat 20x 90/90 Rotations 2x 10 Shoulder Extension Bridges 4x 5 Quad Foam Rolling...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below Nigel Uno (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 12 Toes to Bar 16 Burpee Box Jump Overs (24/20) 12 Toes to Bar (Scale) Every 4:00 (4 sets) 10 Hanging Knee Raises 10 Up Downs + Box Step Up (24/20) 10 Hanging Knee Raises Target time each set: 2:15-2:45 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 45 Second Ring Tricep Stretch 2x 1 Minute Ring Bicep Stretch 2x 10 Reverse Leg Raises (each side) 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,...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Croke Park (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) (Scale) Every 2:00 (8 sets) 10/8 Calorie Air Bike 25ft Bear Crawl (Or 2 Wall Walks, half way) Target time each set: Sub 1:10 Time cap each set: 90 seconds Workout Option 2 Recovery Workout (Checkmark) 45 Minute Row @Zone 2 Pace *Every 6 minutes stop and do a 20 second Chin Over Bar Hold + 30 second Wall Facing Handstand Hold + 40 second Wall Sit Hold Supinated Chin Over Bar Hold – doesn’t have to be supinated grip. Wall Facing Handstand Shoulder Taps – don’t do shoulder taps. Wall Sit Zone 2 Video Summary How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR) Zone 2...Read more