BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 Bike (easy pace) 1:00 Shuttle Run (light) -build in pace and note how many calories/shuttle runs are completed in a minute- 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second Shuttle Run (moderate pace)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches 3 Muscle Snatch (empty bar) 3 Hang Power Snatch (empty bar) 3 Overhead Squats (empty bar) 5 Kip Swings 2. Strength Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) Fartlek Run or Trail Run or Hike 45-60 Minutes *Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Trashin’ the Camp (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHDs (Or Stick Sit Ups) 100 Single Unders Independence 80 Single Unders 25 Sit Ups 80 Single Unders 25 V-Ups 80 Single Unders...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 10 Banded Pull Aparts 5 Bench Press (build in weight) 10 Sit Ups 10 Box Step Ups 2. Workout Prep 2 sets: 5/4 Calorie Machine 2 Bench Press -practice transitioning on and off machines...Read More