BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 4×2 @ 70% Post: 3 sets of 10 Dumbbell Bench Press (light/moderate) Dumbbell Bench Press (Weightlifting Variable Reps & Sets) 3 sets. of 10 Dumbbell Bench Press (light/moderate) The Nine-Nine (6 Rounds for reps) (RX’d) 6 sets 1:00 AMRAP 5 Burpee over Bar 25ft Overhead Walking Lunge (95/65) Max Burpee over Bar -rest 1:00 between sets- (Scale) 6 sets 1:00 AMRAP 5 Up Downs 25ft Dumbbell Walking Lunge (light) Max Up Downs -rest 1:00 between sets- Target number of reps each set: 8+ burpees Minimum number of reps before scaling: 5 burpees Fitness (5 Rounds for calories) 5 sets (New Set Every 5:00) 25 Pushups 60 yd Farmer Carry Max Bike Calories in remaining time Stimulus is moderate/purposeful Pushups can be done from floor, box, rig, or plate press Dumbbells for Farmers Carry should be heavy but able to hold for...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Option Workout (Checkmark) Recovery Workout 3-4 Sets (Zone 2 Pace) 5 Min Row 5 Min Bike 5 Min Run BLFC Racing – HYROX (Time) Teams of 2 Buy In: 50 Burpees (split) 4 rounds each (1:1) 200m Run 50m Sandbag Lunges 10 Sandbag Squats Buy Out: 100 Wall balls (split) * Sandbag weight: 20kg/10kg (44/22#) * Wall ball weight: 9kg/5kg (20/14#)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Spruce Knob (Time) (RX’d) Teams of 2 5 Rounds Partner 1: 10 Strict Handstand Push Ups 20 Single Dumbbell Box Step Ups (50/35)(20in) Partner 2: 30/24 Calorie Ski (or Row) -switch when both are completed- (Scale) Teams of 2 5 Rounds Partner 1: 10 Dumbbell Push Press 10 Single Dumbbell Box Step Ups (light)(20/16in) Partner 2: 20/16 Calorie Ski (or Row) -switch when both are completed- Target time: 20:00-24:00 Time cap: 30:00 BLFC Mini Pump – Core and Arms (Checkmark) 3 sets 15 V-Ups -rest 30 secs- 10 Rotational Medball Throw (each side) -rest 30 secs- 10 Single-Arm Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10 -rest 30 secs- 20 alternating Zottman Curl @ RPE 7/10 (10 each side) -rest 1 minute between sets- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch Balance (Weightlifting Variable Reps & Sets) Skill Focus (Snatch Balance / Sots Press): Snatch Balance (2×2 @ 50%) Sots Press (2×5 light) Focus: Clean and precise movement under fatigue Sots Press (Weightlifting Variable Reps & Sets) Sots Press 2 sets: 5 Sots Press (light) Old Speck Mountain (Time) (RX’d) 21-18-15-12-9 Toes to Bar 7-6-5-4-3 50ft Shuttle Run (Scale) 18-15-12-9-6 Hanging Knee Raises 6-5-4-3-2 50ft Shuttle Run Target time: 7:00-9:00 Time cap: 13:00 Fitness (AMRAP – Rounds and Reps) 5 sets 5:00 AMRAP 10 Deadlift (135/85) 10 Toes to bar/ Knee Rasies 300m Row (50m = 1 rep) Rest 1 min October Step Up Challenge (AMRAP – Reps) Week 1 (October 1 – October 4): accumulate 100 step-ups in this short week Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench,...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Split Jerk (Weightlifting Variable Reps & Sets) Split Jerk (5×2 @ 65-70%) Focus: Foot position, posture, bar speed Mount Mitchell (2 Rounds for reps) (RX’d) 8 Rounds 30 seconds Max Burpees -rest 30 seconds- 30 seconds Max Meter Row -rest 30 seconds- (Scale) 8 Rounds 30 seconds Up Downs -rest 30 seconds- 30 seconds Max Meter Row -rest 30 seconds- Target number of reps: Burpees: 65+ Burpees Meters: 1000/800+ Meters Minimum number of reps before scaling: No minimum, just move! Fitness – Endurance (Time) 100yd Sled Push (5-/3+25lb plate) 75 air squats 50 burpees 25 box jumps (30/24) 100yd Sled Push (5/3+25lb plate) October Step Up Challenge (AMRAP – Reps) Week 1 (October 1 – October 4): accumulate 100 step-ups in this short week Step-ups can be performed on a 20” box or on any safe object of about the same height...Read more