BLK LBL Fitness Club – FITNESS / PERFORMANCE Deficit Deadlift (Weightlifting Variable Reps & Sets) Perform deficit deadlifts on a 2-inch riser Deadlift (Wave 5) Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93% Post: 3 sets of 10 Dumbbell Seesaw Press Post – Lifting (Checkmark) 3 sets 10 Dumbbell Seesaw Press Brasstown Bald (Time) (RX’d) 5 Rounds 15/12 Calorie Air Bike 12 Dumbbell Deadlifts (50s/35s) 100ft Dumbbell Farmer Carry (50s/35s) (Scale) 5 Rounds 10/8 Calorie Air Bike 10 Dumbbell Deadlifts (light) 50ft Dumbbell Farmer Carry (light) Target time: 12:00-14:00 Time cap: 16:00 Fitness – Endurance (Time) 800m run 20 Dumbbell Snatches (50/35) 20 Dumbbell Lunges (50/35) 400m run 20 Dumbbell Snatches (50/35) 20 Dumbbell Lunges (50/35) 200m run 20 Dumbbell Snatches (50/35) 20 Dumbbell Lunges (50/35) 100m run 20 Dumbbell Snatches (50/35) 20 Dumbbell Lunges (50/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pulling (Week 6) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows Even minute: 30 seconds max effort banded lat pull downs Level 2: Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups Even minute: 30 seconds max effort banded lat pull downs Level 3: Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups Even minute: 30 seconds max effort banded lat pull downs Score the number of reps completed per set for the odd minute movement * If you did not complete the max test, instead do 35 seconds of work for the odd minute. Mount Rogers (Time) (RX’d) 10 Box Jump Overs (24/20) 10 Thrusters...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Howard’s Rock (Time) (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders 7 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders 5 Sandbag Cleans (150/100) (or Power Cleans (185/125)) 75 Double Unders Target Time: 7:00-9:00 Time Cap: 14:00 BLFC Racing – HYROX (AMRAP – Reps) Warm-up: 2 Rounds (build in weight and speed) :30 Ski (moderate) 8 Alternating DB Snatches 4 Burpees over DB Workout: Teams of 2 6 Rounds Each AMRAP 3 minutes: 250m Ski 20 Alternating Dumbbell Snatches (50/35) Max Burpees over Dumbbell in remaining time. Partner one completes a full round, then rests while partner two goes. Post-Workout Core: Core Finisher: 3 Rounds (for quality, not time): 15 GHD Hip Extensions or Good Mornings (light bar or band) 20 Hollow Rocks :30 Side Plank (per side)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Rocky Top (Time) (RX’d) Teams of 2 800m Run (together) -into- 150/120 Calorie Row 150 Bench Press (115/80) * Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired. -into- 800m Run (together) (Scale) Teams of 2 400m Run (together) -into- 100/80 Calorie Row 100 Dumbbell Bench Press (light) (Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.) -into- 800m Run (together) Target time: 20:00-24:00 Time cap: 30:00 BLFC Mini Pump – Lower Push (Checkmark) 3 sets 10 Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10 -rest 30 secs- 20 Farmers Hold Standing Calf Raises @ RPE 6/10 -rest 2 minutes between rounds- ​ * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift (Weightlifting Variable Reps & Sets) Deadlift (Wave 4): Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%) Post: 3 Sets of 12 Dumbbell Floor Press Floor Press 3 Sets: 12 Dumbbell Floor Press 12th Man (Time) (RX’d) 2:00 AMRAP 12 Box Jump Overs (30/24) 8 Deadlifts (225/155) Max Strict Handstand Push Ups -rest 1:00 between- * Repeat until 50 Strict Handstand Push Ups are accumulated Time cap: 16 minutes (Target 5.5 rounds) (Scale) 2:00 AMRAP 12 Box Step Ups (24/20) 8 Dumbbell Deadlifts (light) Max Push Ups -rest 1:00 between- Repeat until 50 Push Ups are accumulated Target time: 11:00-13:00 Time cap: 16:00 Fitness (AMRAP – Reps) 25:00 Min AMRAP Teams of 2 P-1 Max Cal on Ski or Row P-2 2 Rounds 5/3 Ring Rows 10/8 Hand Release Push Ups 15/12 Air Squats Mobility (No Measure) 3 minutes of easy...Read more