BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk 15:00 to Find 1RM Clean and Jerk (build across sets) Capital of Grit (4 Rounds for time) (RX’d) 4 sets (1 set every 5:00) 24 Wall Balls (20/14) 12/10 Calorie Air Bike 8 Clean and Jerks (115/80) (all singles) (Scale) 4 sets (1 set every 5:00) 15 Wall Ball Thrusters (light) or 8/6 Calorie Air Bike 5 Double Dumbbell Clean and Push Press (light) Target time each set: 2:30–3:30 Time cap each set: 4:00 Fitness (AMRAP – Rounds and Reps) 35 min AMRAP 30 Cal row 30 Hanging Knee Raises 30 D-ball Lunges 20 Cal row 20 Hanging Knee Raises 20 D-ball Lunges 10 Cal row 10 Hanging Knee Raises 10 D-ball Lunges D-ball is to be held with both hands in front at chest height. Unless you need assistance holding on the rig, you can then hold it...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Alliant Energy (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 50 Double Unders 10 Line Facing Burpees Target TIme each set: 1:10-1:20 Time Cap each set: 1:30 Workout Option 2 Machine Workout (Distance) Machine Workout 30 Min at Zone 2 (or RPE3) -Rest 2 Min- 6 Sets 15 Sec at RPE9-10 5 Sec Gradual Slowing *Rest 90 seconds between sets. Workout Option 3 BLFC Racing (Hyrox) (Time) Warm-up: AMRAP 10: 200m Jog OR (Sled Push + Sled Pull) 10 Alternating Samson Lunges (reach overhead, open hips) 5 Inchworm Push-ups 10 Air Squats 200m Jog OR (Sled Push + Sled Pull) *Athletes should partner up with one partner starting on the run and the other on the sled. Sled weight should be light/moderate. Accessory: 3 Sets: 25m Sled Push 25m Sled Pull * Alternate sets with a partner. Sled...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout55 (Time) (RX’d) Teams of 2 200m Partner Run 20 Synchro Wall Balls (20/14) 40 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 30 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 20 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 10 Handstand Push Ups This is a repeat from September 30th, 2023 (Scale) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 40 Dumbbell Push Press (light) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 30 Dumbbell Push Press (light) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 20 Dumbbell Push Press (light) 200m Partner Run 15 Synchro Wall Balls Front Squat (light) 10 Dumbbell Push Press (light) Target time: 17:00-19:00 Time cap: 24:00 BLFC Mini-Pump – Arms and Core (Checkmark) 4 rounds: 10 Ring Row –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE The Ranch (Weight) (RX’d) Every 2:00 (16:00) 12/10 Calorie Bike 6 Hang Power Cleans + 4 Push Jerks (50-60%) (Scale) Every 2:00 (16:00) 6/5 Calorie Bike 6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light) Target time each set: 1:10 -1:30 Time cap each set: 1:30 Shock Method (Press) (3 Rounds for weight) “Shock Method” 3 sets: 6 Bench Press (Heavy) 12 Push-ups 25 Bench Dumbbell Fly (light) -Rest 2:00 between sets- Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets. Fitness (Time) For Time 200m Row 25 Alternating DB Hang Clean & Jerks 400m Row 40 Yd. Single Arm DB Overhead Carry (20yd. r/ 20 yd. l) 600m Row 15 DB Box Step Ups 800m Row 10 DB Bench Press 1000m Row 5 DB SquatsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 2 sets 1 Front Squat @93% + 3 Box Jumps (moderate-high) -Complete 1 set every 1:30-2:00- Box Jumps by Height (Distance) 2 sets 3 Box Jumps The OPEN (Time) (RX’d) 200 Double Unders 75 Air Squats 50 GHDs (Or V-Ups) 75 Air Squats 200 Double Unders (Scale) For Time: 200 Single Unders 50 Air Squats 50 Sit Ups 50 Air Squats 200 Single Unders Target Time: 11:00-14:00 Time Cap: 18:00 Fitness – Endurance (Time) Buy in: 600/500m row -Then- 20:00 AMRAP of 5/5 DB hang power cleans 50/35 5 burpees 5 air squats -Then- Buy out: 600/500m row A strong, consistent row is key for this workout.Read more