BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Ring Muscle-ups/Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken. Strength Option: EMOM 10: Odd: 5-10 ring/bar kip swings Even: 3-10 ring dips (modified: box dips)...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean Grip Deadlift Build up to a Heavy Clean Grip Deadlift in 15:00 Workout Big Bear (Time) (RX’d) 15-10-5 Dumbbell Burpee Deadlift (50s/35s) 30-20-10 Toes to Bar (Scale) 15-10-5 Up Downs Dumbbell Deadlift (light) Hanging Knee Raises Target time: 6-8:00 Time cap: 10:00 Mobility (No Measure) 3...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Thunderhead (AMRAP – Rounds and Reps) (RX’d) Teams of 2 32:00 AMRAP (1:1) 100ft Dumbbell Front Rack Carry (50s/35s) 15/12 Calorie Air Bike 100ft Sled Push (2×45/2×35) (or weighted lunge, 50s/35s) 20 Air Squats (Scale) Teams of 2 32:00 AMRAP (1:1) 50ft Dumbbell Front Rack Carry (light)...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 8 sets 2 Tempo Bench Press (70-80%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Bison (3...Read More