BLK LBL Fitness Club – FITNESS / PERFORMANCE 4.40 Challenge Workout #2 (AMRAP – Rounds and Reps) ( RX’d) Teams of 2 AMRAP 40 Minutes 400m Run 40 Burpees 400m Run 40 Air Squat 400m Run 40 Push Up All reps are done together. Move on to the next station after both partners complete the...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 10:00 AMRAP 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 1 Wall Walk 2. Workout Prep 2 sets 10ft Dumbbell Overhead Walking Lunge (L and R)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Turkish Get Up 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Turkish Get Up 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Turkish Get Up 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Turkish Get Up 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Turkish Get Up 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Turkish Get Up 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18...Read More