BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 9) (AMRAP – Reps) Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes. Level 2: Complete max effort kipping handstand push ups within 2 minutes. Level 3: Complete max effort strict wall facing handstand push ups within 2 minutes Sets do not need to be completed unbroken. Perform max reps within the two minutes. Boilermakers (5 Rounds for time) (RX’d) 5 sets 10 Power Cleans (115/80) 50ft Back Rack Walking Lunge (115/80) 10 Power Cleans (115/80) -Rest 1:1 between sets- (Scale) 5 sets 10 Dumbbell Power Cleans (light) 50ft Single Dumbbell Walking Lunge (light) 10 Dumbbell Power Cleans (light) -Rest 1:1 between sets- Target time each set: 2:00-2:30 Time cap each set: 3:00 Fitness...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Big Ten (4 Rounds for time) (RX’d) 4 sets 400m Run -Rest 1:00- 200m Run -rest 45 seconds- 100m Run -rest 2:00 between sets- – Or (You choose) – Bike Option 4 sets 25/20 Calorie Air Bike -Rest 1:00- 15/12 Calorie Air Bike -rest 45 seconds- 10/8 Calorie Air Bike -rest 2:00 between sets- (Scale) 4 sets 200m Run -Rest 1:00- 100m Run -rest 45 seconds- 50m Run -rest 2:00 between sets- – Or (You choose) – Bike Option 4 sets 15/12 Calorie Echo Bike -Rest 1:00- 10/8 Calorie Echo Bike -rest 45 seconds- 6/5 Calorie Echo Bike -rest 2:00 between sets- Target time each set (including rest): 4:30-5:30 Time cap each set (including rest): 6:00 Fitness (AMRAP – Rounds and Reps) 17 min AMRAP 21 Cal on Ski Erg 15 Toes to Rig (from floor) 9 Banded Pull Ups Pacing needs...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) Recovery Workout 30-45 Minute Row @Zone 2 Pace *Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold Double Kettlebell Overhead Carry Hollow Hold Zone 2 Video Summary Option 2 BLFC Racing – Hyrox (Time) Warm-up: 2 minute Row or Ski Dynamic mobility (high knees, butt kicks, straight leg kicks, walking lunges) 200m Run 10 Air Squats -Then – 2 Rounds: 10 Cal Row or Ski (switch in next round) 100m Run (build to near workout pace) Workout: “Jerry 2.0” 1 mile Run 2000m Row 1 mile Run 2000m Ski 1 mile Run Optional: Make this a partner workout with one partner working at a time, sharing the distances. For example, break the 1 mile run into 4 sets of 400m, split between partners.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mission 22 WOD (Time) (RX’d) FOR TIME: 22 Push Ups 22 Air Squats 22 Kettlebell Swings 22 Pull Ups 22 Deadlifts 22 Push Presses 22 Box Jumps 22 Burpees 22 Goblet Squats 22 Lunges 22 Toes to Bar 22 Hang Power Cleans 22 Thrusters 22 Box Jump Overs 22 Hand Release Push Ups 22 Kettlebell High Pulls 22 Reverse Lunges 22 Chest to Bar Pull Ups 22 Front Squats 22 Power Snatches 22 Burpee Box Jump Overs 22 Push Ups Barbell: 95/65#, Kettlebell: 53/35#, Box 24/20″ This workout consists of 22 movements to honor the 22 Veterans we lose each day to suicide, and to stand with those still here, still fighting. It’s a challenge, a tribute, and a call to action. To learn more about the workout, register, or donate, please visit: mission22.org/mission-22-wod (Scale) Barbell: 45/35#, Kettlebell: 26/18#, Box 20/16″ Target...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Build to a new 1RM Back Squat Crisp Mornings (Time) (RX’d) 21-18-15-12-9 Calorie Row Double Kettlebell Front Rack Lunge Steps (53s/35s) Women Calories: 16-14-12-9-6 (Scale) 15-12-9-6-3 Calorie Row Single Kettlebell Front Rack Lunge Steps (light) Women Calories: 12-9-7-5-3 Target time: 12:00-14:00 Time cap: 18:00 Fitness – Endurance (Time) 10 rounds 10/8 cal Assault bike 6 burpee box get overs (48″/40″) 4 DB cleans (50/35) BETA – Glute Blast Class (Checkmark) 1. Warm-Up (8 minutes – No Jumping) • 10 Glute Bridges • 10 Banded Lateral Walks (each direction) • 10 Air Squats • 10 Hip Openers • 10 Step-Ups (each leg) • 10 Donkey Kicks (each leg) • 10 Good Mornings 2. Strength Block (20 minutes) • Barbell Glute Bridge – 4 x 12 • Dumbbell Sumo Squat – 3 x 10 • Reverse Deficit Lunge – 3 x 10...Read more