BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics – Pressing (Week 5) (4 Rounds for reps) 8 minute EMOM Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks Even minute: 7 double dumbbell seated shoulder presses [25/15s] Level 2: Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups Even minute: 10 double dumbbell seated shoulder presses [35/25s] Level 3: Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups Even minute: 12 double dumbbell seated shoulder presses [50/35s] 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. War Eagle (Time) (RX’d) 5 Rounds 15 GHDs (Or V-Ups) 12 Dumbbell...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Pause Split Jerk Pause Split Jerk 3×2 – Skill Focus (Split Jerk) Split Jerk Footwork Drill (3×3) Pause Split Jerk (3×2 @ light/moderate) Death Valley (Time) (RX’d) For Time: 30 Burpee to Bar (6in) -straight into- 3 Rounds 25/20 Calorie Air Bike 75 Double Unders (Scale) For Time: 20 Up Downs -straight into- 3 Rounds 15/12 Calorie Air Bike 60 SIngle Unders Target time: 12:00-14:00 Time cap: 17:00 Fitness (Time) 6 Rounds 15/12 Cal Row 12 Box Step over 10 Burpee Over Lin Rest 1 min between Rounds Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Forearm Smash 1 Minute Couch Stretch 1 Minute Calf Foam Rolling Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Snatch + Overhead Squat Snatch Complex: Snatch + Overhead Squat: 4×3 (2 Snatch + 1 OHS) @ 75% Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry) Touchdown Jesus (3 Rounds for time) (RX’d) Every 5:00 (3 sets) 6-4-2 Overhead Squats (135/95) 12-8-4 Chest to Bar (Scale) Every 5:00 (3 sets) 12-8-4 Dumbbell Squats (light) Ring Rows Target time each set: 2:30-3:30 Time cap each set: 4:00 Fitness – Endurance (Checkmark) 30 min EMOM: Minute 1: 150m Run Minute 2: 6 Double Dumbbell Devil’s Press (50s/35s) Minute 3: 12/9 Cal Ski or Row Minute 4: 15 Wallballs (20/14) Minute 5: Rest * Run score: 1 meter = 1 rep (150 possible reps) Male Max Reps each round = 183 reps Female Max Reps each round = 180 reps Post – Weightlifting (3 Rounds for weight) 3 Sets: 12 Barbell...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Kill Shot (Time) Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Target Time: 7:30-9 minutes Time Cap: 12 minutes Workout Option 2 BLFC Racing (Hyrox) (AMRAP – Reps) Warm-up: AMRAP8: 200m Run 10 Air Squats 10 Banded Pull-Aparts 5 Banded Pass-Throughs 10 Reverse Lunges World’s Greatest Stretch x 5 reps/side Accessory: 3 Rounds, alternating with a partner. 25m Sled Push 25m Sled Pull Start light and build to workout weight, focusing on form and efficiency. Pre-Workout: 200m Ski at planned workout pace Workout: 30:00 AMRAP 800m Run 500m Ski 25m Sled Push/Pull (Alternate each round) Scoring: every 100m in the Run/Ski = 1 rep, every 5m in the Sled = 1 rep.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Racked and Ready (4 Rounds for calories) (RX’d) Teams of 2 3:00 – 3:00 – 3:00 – 4:00 Interval Sets of Partner 1: 1 Rope Climb (or 3 Strict Pull Ups) Partner 2: 6 Strict Handstand Push Ups (or 10 Kipping HSPU) * Switch when both are completed -into- Max Calorie Ski (OR Row) -rest 1:00 between sets- Scale) Teams of 2 3:00 – 3:00 – 3:00 – 4:00 Interval Sets of Partner 1: 1 Zombie Rope Climb (or 8 Ring Rows) Partner 2: 8 Dumbbell Push Press (light) Switch when both are completed -into- Max Calorie Ski (OR Row) -rest 1:00 between sets- Target number of Calorie each set: 50/40+ Calories Minimum number of reps before scaling: 35/28 Calories BLFC Mini Pump – Lower Pull (Checkmark) 4 sets 10 Glute Ham Raises (or 30 Seated Hamstring Curls) -rest 30 seconds- 20...Read more