BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics Skill Review (Checkmark) Take 15 minutes to review and practice form and efficiency in whichever gymnastic movement you’re planning to perform today: Pro Level: Bar Muscle-Ups Advanced Level: Chest to Bar Pull-ups Intermediate/Novice Level: Kipping/Butterfly Pull-ups Rookie Level: practice Kip Swings and learn how to build strength towards a strict pull-up Community Cup Workout 2 (Pro) (4 Rounds for reps) Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 15 toes-to-bars 15 overhead squats Max-calorie row Rounds 3 and 4 15-calorie row 15 overhead squats Max bar muscle-ups ♀ 75 lb (34 kg) ♂ 115 lb (52 kg)To learn more about Community Cup Workout 2 (Pro) click here Community Cup Workout 2 (Advanced) (4...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Servant Strength (8 Rounds for time) (RX’d) Every 4:00 (8 sets) 12/10 Calorie Air Bike 10 Burpee to Bar 12/10 Calorie Air Bike (Scale) Every 4:00 (8 sets) 8/7 Calorie Air Bike 8 Up Downs 8/7 Calorie Air Bike Target time each set: 1:45-2:15 Time cap each set: 2:30 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Seated External Rotations (each side) 1 Minute Forearm Smash 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. Seated External Rotations Forearm Smash Fitness – Endurance (No Measure) 10 rounds 12/9 cal row 25 meter sled push...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Community Cup Workout 3 (Pro) (Total Weight) Front Squat (1 Rep Max)Hang Power Clean (1 Rep Max) In 20 minutes, establish: 1-rep-max front squat 1-rep-max hang power clean In the comment box, list the weight lifted for each individual movementTo learn more about Community Cup Workout 3 (Pro) click here Community Cup Workout 3 (Advanced) (Total Weight) Front Squat (1 Rep Max)Hang Power Clean (1 Rep Max) In 20 minutes, establish: 1-rep-max front squat 1-rep-max hang power clean In the comment box, list the weight lifted for each individual movementTo learn more about Community Cup Workout 3 (Advanced) click here Community Cup Workout 3 (Intermediate) (Total Weight) Front Squat (1 Rep Max)Hang Power Clean (1 Rep Max) In 20 minutes, establish: 1-rep-max front squat 1-rep-max hang power clean In the comment box, list the weight lifted for each individual movementTo learn more...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Dusty Miles – “Death By Burpees” (AMRAP – Rounds and Reps) (RX’d) Every 1:00 for as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. Score = last round successfully completed + reps into the next round. (Scaled) Death By Up Downs Target Round: 14+ Minimum Round before scaling: 10 Workout Option 2 Recovery Workout (Distance) 15-20 Min Run at Zone 2 pace -Directly into- 20-30 Min Zone 2 Seated Bike Erg If a Bike Erg is not available, sub Air Bike or Row at Zone 2 pace for the second piece 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Kristofferson (Time) (RX’d) TEAM OF 2 3 Rounds: 100 Double Unders (each/same time) 50 Strict Sit Ups, split as needed (Partner holds plank on elbows) 40-30-20 Deadlifts (275/185) (Scaled) 3 Rounds: 75 Single Unders (each/same time) 50 Sit Ups, split as needed (Partner holds plank) 40-30-20 Deadlifts (light-moderate) Target time: 15:00-18:00 Time cap: 24:00 BLFC Mini-Pump –Glutes and Shoulders (Checkmark) 4 Rounds 10 Seated Dumbbell Z Press @ Light weight – maintain control and quality RPE 5 -rest 30 seconds- 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 OR 20 Supermans -rest 30 seconds- 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7 -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and...Read more