BLK LBL Fitness Club – FITNESS / PERFORMANCE Bingpot! (Time) (RX’d) Teams of 2 (1:1) 5 sets each 30 Double Unders 10 Toes to Bar 200m Run 10 Toes to Bar 30 Double Unders (Scale) Teams of 2 (1:1) 5 sets 30 Single Unders 10 Hanging Knee Raises 100m Run 10 Hanging Knee Raises 30 Single Unders Target time each set: 2:20-2:50 Time cap each set: 3:00 Overall time cap: 30:00 BLFC Mini Pump – Lower Push (Checkmark) 4 sets 12 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10 -rest 30 secs- 20 2″ Toe Elevated Standing Calf Raises @ RPE 7/10 (farmers hold DBs) -rest 1 minute between sets- * 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. Dumbbell Bulgarian Split Squats Goblet Hold Single Leg...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat 4×2 @ 70% (Focus on speed out of the hole) Post: 3 sets of 10 DB Reverse Fly Reverse Dumbbell Fly 3×10 (3 Rounds for weight) 3 sets 10 DB Reverse Fly Game of Boyles (5 Rounds for time) (RX’d) Every 3:00 (5 sets) 8 Chest to Bar Pull-ups 12 Front Squats (115/80) 16 Kettlebell Swings (53/35) (Scale) Every 3:00 (5 sets) 8 Ring Rows 10 Dumbbell Front Squats (light) 12 Russian Kettlebell Swings (light) Target time each set: 1:30-2:00 Time cap each set: 2:30 Fitness – Endurance (AMRAP – Rounds and Reps) Accumulate max rounds in 30:00 min: 300m Row 12 Kettlebell swings 12 Ab Mat Sit Ups 12 Wallballs (20/14) -Rest 1:00- October Step-Up Challenge (Checkmark) Week 2 (October 5 – October 11): accumulate 300 step-ups throughout the week Did you successfully hit your weekly target of 300...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Tall Jerk (Weightlifting Variable Reps & Sets) Tall Split Jerks (3×3) Jerk Balance (3×3 @ bar/light weight) -Focus: speed and foot replacement Jerk Balance (Weightlifting Variable Reps & Sets) Jerk Balance 3×3 3×3 Jerk Balance (Light, skill work) 3 sets: 3 Jerk Balance Sergeant Peanut Butter (Calories) (RX’d) Teams of 3 15:00 AMRAP 50ft Sled Push (3×45/2×45) (Or 10 Dumbbell Box Step Ups (50s/35s; 20in)) 15 Dumbbell Bench (50s/35s) Max Calorie Row until next partner reaches rower * At “Go”, Partner1 completes the sled push and the bench press (the other two partners rest). Once Partner1 moves on to the row, Partner2 starts with the sled push + bench press. Partner1 keeps rowing until Partner2 completes the bench. Then, Partner3 starts the workout, Partner2 rows, and Partner1 rests. Continue in this way for 15 minutes. Score is total calories on the row....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Snatch: Build to a new 1RM Post: 3 sets of 8 Bent-over Barbell Rows Bent Over Barbell Row (Weightlifting Variable Reps & Sets) *Rest 1:00-1:30 b/t sets Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep. The Bullpen (AMRAP – Rounds and Reps) (RX’d) 2 sets 6:00 AMRAP 10/8 Calorie Air Bike 8 Power Snatch (75/55) 2 Wall Walks -rest 3:00- (Scale)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mr. Tortilla (6 Rounds for time) (RX’d) 6 Sets 400m Run with Decreasing Rest After set 1 = 2:30 rest After set 2 = 2:00 rest After set 3 = 1:30 rest After set 4 = 1:00 rest After set 5 = :30 rest (Scale) 6 Sets 200m Run with Decreasing Rest After set 1 = 2:30 rest After set 2 = 2:00 rest After set 3 = 1:30 rest After set 4 = 1:00 rest After set 5 = :30 rest Target time each set: 1:30-2:15 Time cap each set: 2:30 Overall time cap: 22:30 Gymnastics – Pressing (Week 7) (3 Rounds for reps) Complete 3 rounds x 40-50% of your 1 rep max from week one * Goal is to complete each set unbroken * Rest 2 minutes between sets Level 1: Wall Walks Level 2: Kipping Handstand Push-ups Level...Read more