BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Deadlift Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip) 12:00-15:00 minutes The Challenge (AMRAP – Reps) (RX’d) 10 Sets of :45 on/:15 off: 10 Dumbbell Power Cleans (2x35s/25s) Max Burpee over Dumbbells in remaining time (KG conv: 15/10 DBs) Scale 10 Sets of...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row (at workout pace) 4 Wall Balls 3 Toes to Bar Performance Survivor (5 Rounds for...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row (at workout pace) 4 Wall Balls 3 Toes to Bar Workout Survivor (5 Rounds for...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Chocolate and Strawberries (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull-ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Independence Every minute (15:00) 5 sets Minute 1: 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) 45 Minute Fartlek Run, Bike, Ski, or Row (your choice). This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at...Read More