BLK LBL Fitness Club – FITNESS / PERFORMANCE Option 1: Ben Solo (AMRAP – Rounds and Reps) (RX’d) 12:00 AMRAP 12/10 Calorie Air Bike 10 Kettlebell Goblet Squats (53/35) Target Rounds: 7+ rounds Minimum number of rounds before scaling: 5 Rounds Option 2: Recovery Workout (Checkmark) 40-45 Min Air Bike @Zone 2 Pace First 20 minutes are 10 Sec Sprint, followed by 50 Sec Recovery Spin -then- 20-25 Min Z2 How to Calculate Zone 2 Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR) Zone 2 Range: Minimum = RHR + .5(HRR) Maximum = RHR + .75(HRR) EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR) RHR = 220 – 30 – 60 = 130 Zone 2 Range Minimum = 60 +.5(130) = 60+65 = 125 Maximum = 60 +.75(130) = 60+97.5 = 157.5 Zone 2 Range = 125 bpm to 157.5 bpmRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Jango Fett (Time) (RX’d) Teams of 2 5 sets (each/1:1) 250/200m Ski (OR Row) 15 Power Snatch (75/55) 3 Wall Walks (Scale) Teams of 2 5 sets (each/1:1) 150/125m Ski (OR Row) 12 Dumbbell Snatch (light) 3 Inchworms Target time each set: 2:20-2:45 Time cap each set: 3:00 Core Work: (Checkmark) 4 sets: 10 Turkish Sit Ups -rest 30 seconds- 30 Seated Oblique Twists with Med Ball (each side) -rest 30 seconds- 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) -Rest 2 minutes between 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 2 minutes between rounds Turkish Sit Ups Seated Oblique Twists with Med Ball Isolateral DB Farmers CarryRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Rope Climbs (Checkmark) Strength Option – 8 minute EMOM: Level 1: Odd Minute: 30 second Hang on Rig Even Minute: 10-12 Heel Assist Rope Pull Ups Level 2: Odd Minute: 40 second Hang on Rig Even Minute: 4-5 Rope Pull to Stand Level 3: Odd Minute: 1 Legless Seated To Stand Even Minute: 2 Rope Climbs Conditioning Option Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute Workout: 8 minute EMOM: Odd Minute: 2 Rope Climbs Even Minute: 10 GHD Sit Ups OR 15 V- Ups Gymnastics: Strict Pull-ups (Checkmark) 6 minute EMOM Level 1: Odd Minute: 4-6 Box Assist Pull Ups Even Minute: 5-7 Ring Rows Level 2: Odd Minute: 4-6 Chin Ups on Rig Even Minute: 3-5 Strict Pull Ups Level 3: Odd Minute: 6-8 Chin Ups on Rig Even Minute: 3-5...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 3: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps. Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM. In Pounds: 1RM………….Increase =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Darth Maul (5 Rounds for time) (RX’d) Every 5:00 (5 sets) 20/16 Calorie Row 15/12 Calorie Air Bike 200m Run (Scale) Every 5:00 (5 sets) 12/10 Calorie Row 10/8 Calorie Air Bike 100m Run Target time each set: 3:00-3:20 Time cap each set: 3:45 Double KB/Dumbbell Front Rack Hold (Weight) Accumulate 4 minutes of a double kettlebell/dumbbell front rack hold. at a challenging weight -rest as needed between breaks- * 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.) 4x 5 Quad Foam Rolling (each leg) 2x 10 Reverse Leg Raises (each side) 1 Minute Dorsiflexion Matrix Note: the easy cardio portion should be done...Read more