BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Kobayashi (8 Rounds for time) (RX’d) Every 2:00 (8 sets) 12/10 Calorie Air Bike 10 Single Arm Dumbbell Push Press (50/35)(5/side) (Scale) Every 2:00 (8 sets) 8/6 Calorie Air Bike 10 Single Arm Dumbbell Push Press (light)(5/side) Target time each set: Sub 1:10 Time cap each set: 1:30 Workout Option 2 Recovery Workout (Checkmark) 40-45 Air Bike @Zone 2 Pace First 20 minutes are 15 Sec Sprint followed by 45 Sec Recovery Spin -then- 20-25 Min Zone 2 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Rope Climbs (Checkmark) Gymnastics: Rope Climbs Strength Option: 8 minute EMOM Level 1: Odd Minute: 6-8 Strict Hanging Knee Raises [on Rig] Even Minute: 10-12 Heel Assist Rope Pull Ups Level 2: Odd Minute: 6-8 Strict Knees to Elbow Even Minute: 4-5 Rope Pull to Stand Level 3: Odd Minute: 4-5 Legless Seated To Stand Even Minute: 1 Rope Climbs Conditioning Option Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute Workout: 8 minute EMOM Odd Minute:: 2 Rope Climbs or 1 Legless Rope Climb Even Minute: 200 meter Run * If needed, the 200m run can be changed to 10 Shuttle Runs, 500/400m Bike Erg, or 15/12 cal Air Bike. Strict Pull-ups (Checkmark) 6 minute EMOM Level 1: Odd Minute: 4-6 Box Assist Pull Ups Even Minute: 20 second Hang on Rig Level 2:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Dignan (AMRAP – Rounds and Reps) (RX’d) 10:00 AMRAP 10 Hang Power Snatch (75/55) 10 Burpee over Bar 10 V-Ups 10 Wall Ball (20/14) (Scale) 10:00 AMRAP 10 Dumbbell Hang Snatch (light) 5 Up Downs 10 Sit Ups 10 Wall Ball Thrusters (light) Target number of Rounds: 5+ Rounds Minimum number of Rounds before scaling: 4 Rounds BLFC Mini-Pump – Legs and Core (Checkmark) 3-4 rounds: 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality -rest 30 seconds- 10 DB Box Step-Ups (each side) @ moderate weight – maintain quality -rest 30 seconds- 15 Kettlebell Side Bend (each side) -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 Barbell Romanian Deadlift DB...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 5: 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 Squat Clean + Push Jerk 1×2 (Weight) Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @80% (Every 1:30) Clean Grip Deadlift Clean Grip Deadlift 3×3 Record your weight here Deputy Kovacs (Time) (RX’d) For Time: 250/200m Row 150ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 125ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 100ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 75ft Single Dumbbell Walking Lunge (50/35) 250/200m Row 50ft Single Dumbbell Walking Lunge (50/35) * DB can be held any way as long as a hand remains in contact with the DB at all times while lunging. (Scale) 5 Rounds 150/125m Row 50ft Walking Lunge Target time: 10:00-12:00 minutes Time cap: 15:00 Fitness (AMRAP – Rounds and Reps) 12 min AMRAP 15/12 Air Bike 10 yd. Sled Push (2×45/2×25) 10 DB Alternating Hang Clean & Jerk 10 yd....Read more