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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Creedence Clearwater Revival (AMRAP – Rounds and Reps) (RX’d) Teams of 2 5 Rounds (30 minutes) Partner 1: 3:00 AMRAP 30 Double Unders 10 Toes to Bar Partner 2: max distance Row Then Switch Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds. Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters. (Scale) 5 Rounds Partner 1: 3:00 AMRAP 25 Single Unders 8 Hanging Knee Raises Partner 2: AMRAP Row -switch every 3:00, keep a running total of Rounds- Target number of Rounds: 16+ Rounds (total) Minimum number of Rounds before scaling: 12 Rounds BLFC Mini-Pump – Glutes (Checkmark) 4 Rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Back Rack...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 4: 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 Hang Snatch Every 1:30 (6 sets) 2 Hang Squat Snatch @75%+ of Snatch 1RM -into- 3×3 Snatch High Pull @80-90% of Snatch 1RM Snatch Pull 3×3 Snatch High Pull @80-90% REO Speedwagon (Time) (RX’d) 3 Rounds 12 Box Step ups (24/20) 12 Pull Ups -into- 3 Rounds 8 Box Jumps (24/20) 8 Chest to Bar Pull Ups -into- 3 Rounds 4 Box Jumps (30/24) 4 Bar Muscle Ups (Scale) 3 Rounds 10 Box Step ups (24/20) 10 Ring Row -into- 3 Rounds 8 Box Jumps (20/16) 8 Jumping Pull Ups -into- 3 Rounds 4 Box Jumps (24/20) 4 Jumping Chest to Bar Pull Ups Target time: 12:00-14:00 Time cap: 18:00 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 Pec Stretch 1 Minute Forearm...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Ring Dips (Checkmark) Strength Option 6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes Level 2: Heel Box Ring Dips / Ring Support Hold Level 3: Ring Dips / Ring Support Pulses Conditioning Option Criteria to be able to do this option: 4-6 Strict Ring Dips Workout: 6 min AMRAP 2, 4, 6, 8… Strict Ring Dips 12/10 Calories Air Bike (Continue to add 2 strict ring dips) Aerosmith (Time) (RX’d) 15/12 Calorie Air Bike 30 GHDs (Or V-Ups) 30/24 Calorie Air Bike 30 GHDs (Or V-Ups) 45/36 Calorie Air Bike 30 GHDs (Or V-Ups) 60/48 Calorie Air Bike (Scale) 10/8 Calorie Air Bike 25 Sit Ups 20/16 Calorie Air Bike 25 Sit Ups 30/24 Calorie Air Bike 25 Sit Ups 40/32 Calorie Air Bike...Read more