BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Walk/Hold (Checkmark) EMOM 10 Level 1: Even minute: 30 seconds of wall walks to a height of comfort level Odd Minute: Double KB Overhead Static Hold [light weight] Level 2: Even minute: 30 seconds of wall walks with OPEN standards [hands on the line] Odd Minute: Double KB Overhead Static Hold (53/35 lbs)(24/16 kg) Level 3: Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds] Odd Minute: Double KB Overhead Static Hold (70/53 lbs)(32/24 kg) MVP Arena (3 Rounds for reps) (RX’d) 3 sets: 5:00 AMRAP 400m Run into 2, 4, 6, 8… reps in remaining time of: Bar Muscle Ups (Or 2x Chest to Bar) Wall Walks -rest 2:00 between sets- Score is total reps of Bar Muscle Ups and Wall Walks in each set. (Scale) 3 sets: 5:00 AMRAP...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 2 sets 1 Deadlift @95% + 4 Bounding Jumps -complete 1 set every 1:30-2:00- Bounding Jump (Distance) 4 sets of 4 bounding jumps. Record furthest distance. 2 sets of 4 bounding jumps. Record furthest set. (Distance is the total distance of the 4 jumps together) The Unknowable (Time) (RX’d) 5 Rounds 50ft Dumbbell Walking Lunge (50s/35s) 6 Burpee Box Get Overs (48/40) (Or 10 Burpee Box Get Overs (30/24) (Scale) 5 Rounds 50ft Single Dumbbell Walking Lunge (light) 6 Up Downs + Box Step Ups (24/20) Target time: 9:00-11:00 Time cap: 15:00 Fitness – Endurance (Time) In a 3:00 window, complete: 18/16 cal row 15/12 cal bike * max calorie ski erg in remaining time. Rest 2:00 between sets Continue in this timeframe and rep scheme until you achieve 200/160 cals on ski erg . Workout Notes: The goal is completion...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch + Snatch Balance 4 sets 1 Snatch + 1 Snatch Balance (@75-80%) -complete a set every 1:30-2:00- The Unknown (3 Rounds for time) (RX’d) 21-15-9 Calorie Ski (OR Row) (Female Calories: 16-12-7) Toes to Bar -@8:00- 21-15-9 Calorie Ski (OR Row) (Female Calories: 16-12-7) Overhead Squats (75/55) -@16:00- 21-15-9 Toes to Bar Overhead Squats (75/55) (Scale) 12-9-6 Calorie Ski (OR Row) (Female Calories: 10-7-5) Hanging Knee Raises -@8:00- 12-9-6 Calorie Ski (OR Row) (Female Calories: 10-7-5) Dumbbell Squats (light) -@16:00- 12-9-6 Hanging Knee Raises Dumbbell Squats (light) Target time each set: Sub 6:00 Time cap each set: 7:00 Fitness (AMRAP – Rounds and Reps) 30:00 Amrap 500m/400m Row 30 Sit-Ups 15 Deadlifts (moderate) Standing Alternate DB Hammer Curls (Checkmark) 3 sets: 15 reps – RPE 7 *Rest 1:00-1:30 b/t setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Scaramanga (Time) (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar (Scale) 5 Rounds 10 Up Down to Bar 15 Hanging Knee Raises Target TIme: 10:00-12:00 Time Cap: 14:00 Workout Option 2 Recovery Bike (Distance) Recovery Machine Workout 3x (1 Min at RPE8, 1 Min at RPE1-2) -Rest 2 Min- 3x (1 Min at RPE8, 1 Min at RPE1-2) -Rest 2 Min- 3x (1 Min at RPE8, 1 Min at RPE1-2) -Rest 2 Min- 3x (1 Min at RPE8, 1 Min at RPE1-2) BLFC Racing (Time) Warm-up: AMRAP8 10 Cal Ski or Row (alternate rounds) 10 Alternating Lunges 5 Inchworms + Push-Up 10 Band Pull-Aparts 15 second Hang from Pull-up Bar 5 Broad Jumps Accessory: Sandbag Lunge Prep + Grip/Core Work
 Every 2:30 x 4 sets:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE ACID Athletics Challenge (Time) Fastes Time Wins! 50/40 Calorie Row 50 Wall Balls (20/14) 34/27 Cal Air Bike 10:00 Time Cap Mr. Big (Time) (RX’d) TEAMS OF 2 100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16) 100-80-60-40-20m Sled Push (3×45/2×45) (Or Back Rack Walking Lunge (95/65)) (Repeat from Aug 26th, 2023) (Sale) Teams of 2 50-40-30-20-10 Calorie Row (Females: 40-32-24-16-8) 100-80-60-40-20m Sled Push (1×45/1×25) (Or Single Dumbbell Walking Lunge (light) Target time: 22:00-25:00 Time cap: 32:00 Core (Checkmark) 4 sets: 7 Around the Worlds (each side) -rest 30 seconds- 30 Flutter Kicks (each side) -rest 30 seconds- 30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm (each) -rest 2 minutes b/t rounds- * 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...Read more