BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 10 Roll and Reach 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Up Downs 3 Worlds Greatest Stretch (each) 10 Glute Bridges 5 Dumbbell Suitcase Deadlift 9each) 5 Hang Single Dumbbell Hang Power Cleans and Jerk (each) 2. Workout Prep 3 sets: 3 Dumbbell Deadlifts...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Legion (Time) (RX’d) 3 Rounds 21 Dumbbell Deadlifts (50s/35s) 15 Dumbbell Hang Power Cleans (50s/35s) 9 Dumbbell Shoulder to Overhead (50s/35s) (Scale) 3 Rounds 15 Dumbbell Deadlifts (light) 12 Dumbbell Hang Power Cleans (light) 9 Dumbbell Shoulder to Overhead (light) Target time: sub 7 minutes Time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Legion (Time) (RX’d) 3 Rounds 21 Dumbbell Deadlifts (50s/35s) 15 Dumbbell Hang Power Cleans (50s/35s) 9 Dumbbell Shoulder to Overhead (50s/35s) (Scale) 3 Rounds 15 Dumbbell Deadlifts (light) 12 Dumbbell Hang Power Cleans (light) 9 Dumbbell Shoulder to Overhead (light) Target time: sub 7 minutes Time...Read More