BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Heavy Single Bench Press Ira Hayes (Time) (RX’d) 10 Squat Clean Thrusters (135/95) 30 Handstand Push Ups 20 Thrusters (135/95) 20 Strict Handstand Push Ups 30 Front Squats (135/95) 10 Wall Walks (Scaled) 10 Dumbbell Squat Clean Thruster (light) 30 Push Ups 20 Thrusters (light) 20 Dumbbell Push Press (light) 30 Front Squats (light) 10 Inchworms Target time: 12:00-14:00 Time cap: 16:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 30 Second Pigeon Stretch Drops 2 Minute Bench Stretch for Lats 1 Minute Foot 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Highwaymen (10 Rounds for time) (RX’d) Every 2:00 (10 sets) 200m Run (75-80%) (Scaled) Every 2:00 (10 sets) 100m Run (75-80%) Target time each set: 40-50 seconds Time cap each set: 1:00 Gymnastics Test: Pull-ups (Checkmark) Test one of the following: * Level 1: The lightest band that you can perform one strict pull-up with * Level 2: One set of max, unbroken strict pull-ups or chin-ups * Level 3: Max weight strict pull-up 1RM Fitness (Time) 0:00-5:00 800m Run/1600m Bike 5:00-25:00 20 min AMRAP 5 Ring Rows 10 Bar Push Ups (Low Bar) 15 Double Dumbbell SquatRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE American IV (AMRAP – Rounds and Reps) (RX’d) 30:00 AMRAP 1000m Row 30 GHDs (Or V-Ups) 20 Burpee over Rower (Scaled) 30:00 AMRAP 500m Row 20 Sit Ups 10 Up Downs Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 3 Rounds Sandbag Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 10x 5 Second Cobra 1 Minute Forearm Smash Note: the easy cardio portion should be done immediately...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat (Heavy Single Back Squat) June Carter (AMRAP – Reps) (RX’d) 15:00 AMRAP 2 Muscle Ups (Or 2x Chest to Bar) 2 Back Squats (185/125) 30ft Handstand Walk (15 feet out and back) (Or 2 Wall Walks) *Add 2 reps to the muscle-ups and squats every round (Scaled) 15:00 AMRAP 2 Jumping Pull Ups 2 Dumbbell Front Squats (light) 30ft Bear Crawl (15 feet out and back) -Add 2 reps to the muscle-ups and squats every round Target number of reps: 80+ Reps (round 6+) Minimum number of reps before scaling: 70 Reps (5 rounds) 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 30 Second Foam Roller Hip Internal Rotations 2x 10 Foam Roll Up Wall Note: the easy cardio portion should be done...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Cash (5 Rounds for reps) (RX’d) 5 sets 2:00 AMRAP 8x50ft Shuttle Run 10 Clean and Jerks (95/65) Max Box Jump Overs (30/24) -Rest 1:00 Between sets- Scaled 5 sets 2:00 AMRAP 6x50ft Shuttle Run 8 Dumbbell Clean and Jerks (light) Max Box Step Ups (24/20) -Rest 1:00 Between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 7 Reps Turkish Get Up Turkish Get-Ups 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Fitness (AMRAP – Rounds and Reps) 35 min AMRAP Max Meter Row -Every 2:00- 4 Plate sit-ups 6 Plate floor press 8 Plate Ground to Overhead *Start with movementsRead more