BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Build to a new 1RM Back Squat Crisp Mornings (Time) (RX’d) 21-18-15-12-9 Calorie Row Double Kettlebell Front Rack Lunge Steps (53s/35s) Women Calories: 16-14-12-9-6 (Scale) 15-12-9-6-3 Calorie Row Single Kettlebell Front Rack Lunge Steps (light) Women Calories: 12-9-7-5-3 Target time: 12:00-14:00 Time cap: 18:00 Fitness – Endurance (Time) 10 rounds 10/8 cal Assault bike 6 burpee box get overs (48″/40″) 4 DB cleans (50/35) BETA – Glute Blast Class (Checkmark) 1. Warm-Up (8 minutes – No Jumping) • 10 Glute Bridges • 10 Banded Lateral Walks (each direction) • 10 Air Squats • 10 Hip Openers • 10 Step-Ups (each leg) • 10 Donkey Kicks (each leg) • 10 Good Mornings 2. Strength Block (20 minutes) • Barbell Glute Bridge – 4 x 12 • Dumbbell Sumo Squat – 3 x 10 • Reverse Deficit Lunge – 3 x 10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean and Jerk Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s choice) Post: 3 sets of 10 Dumbbell Row (heavy single arm) Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets) 3 sets 10 Dumbbell Row (heavy single arm) Harvest Moon (Checkmark) (RX’d) Every 1:00 (10:00) 10 Toes to Bar 10 Push Press (95/65) (KG conv: 42.5/30 barbell) (Scale) Every 1:00 (10:00) 8 Hanging Knee Raises 8 Dumbbell Push Press (light) Target time each set: 30-45 seconds Time cap each set: 50 seconds Fitness (AMRAP – Reps) 4 Rounds 1 min Max Cal Machine 1 min Max Push Ups 1 min Max Wall Balls 1 min Dumbbell Snatch 1 min Rest Pacing needs to be consistent in all rounds. Meaning if you get 10 calories in :50 on the first round aim for...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pull-up (3 Rounds for reps) Complete 3 rounds of 5+ reps * Goal is to complete each set unbroken * Rest 2 minutes between sets Level 1: Banded Pull-ups Level 2: Strict Pull-ups Level 3: Kipping Pull-ups Level 4: Butterfly Pull-ups Bonfires and Hayrides (Time) (RX’d) 3 sets 12/10 Calorie Air Bike 6 Bar Muscle Ups 12/10 Calorie Air Bike -rest 1:00 between sets- -rest 3:00 between workouts – 3 sets 12/10 Calorie Air Bike 6 Burpee Pull Ups 12/10 Calorie Air Bike -rest 1:00 between sets- (Scale) 3 sets 8/7 Calorie Air Bike 6 Jumping Chest to Bar 8/7 Calorie Air Bike -rest 1:00 between sets- -rest 3:00 between workouts – 3 sets 8/7 Calorie Air Bike 6 Up Down + Jumping Pull Up 8/7 Calorie Air Bike -rest 1:00 between sets- Target time each set: 2:00-2:30 Time cap...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift Build to a new 1RM Deadlift Post: 3 sets of 8 Dumbbell Z-Press Double DB Z-Press (3 sets 8 Dumbbell Z-Press) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first. Golden Hour (AMRAP – Rounds and Reps) (RX’d) 8:00 AMRAP 12 Dumbbell Deadlift (50s/35s) 48 Double Unders -Rest 2:00 between AMRAPs- 8:00 AMRAP 8 Dumbbell Bench Press (50s/35s) 8 Box Jump Overs (24/20) (Scale) 8:00 AMRAP 8 Dumbbell Deadlift (light) 36 Single Unders -Rest 2:00- AMRAP 8:00 8 Dumbbell Bench Press (light) 8 Box Step ups (20)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Pumpkin Spice (Time) (RX’d) 400m Run 30/24 Calorie Ski (OR Row) -rest 1:1- 2 Rounds 200m Run 15/12 Calorie Ski (OR Row) -rest 1:1- 4 Rounds 100m Run 10/8 Calorie Ski (OR Row) -rest 1:1- 2 Rounds 200m Run 15/12 Calorie Ski (OR Row) -rest 1:1- 400m Run 30/24 Calorie Ski (OR Row) Fitness (AMRAP – Rounds and Reps) 25 min AMRAP 21 Jump rope/plate hop 15 abmat sit ups 9 ring rows @10 mins 27 goblet squat 27 push ups Return to Amrap until 20 mins Pacing needs to be consistant. The reps are small enough to go unbroken. Jump rope can be scaled to plate hops. Score is total rounds and reps OPTIONAL – Glute Blast Class (Checkmark) Warm-Up (8 minutes) • 30 sec Jumping Jacks • 30 sec Air Squats • 10 Glute Bridges • 10 Banded Lateral Walks...Read more