BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds) in 12-15 minutes 3....Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes The Mole (Time) (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds) in 12-15 minutes 3....Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes The Mole (Time) (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes The Mole (Time) (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes The Mole (Time) (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Workout The Amazing Race (5...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance The Amazing Race (5 Rounds for time) (RX’d) Teams of 2 5 sets: (each/1:1) 20/16 Calorie Air Bike 50ft Front Rack Walking Lunge (75/55) (KG conv: 35/25) Scale Teams of 2 5 sets: (each/1:1) 12/10 Calorie Air Bike 25ft Single Dumbbell Walking Lunge (light) Target time...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Performance The Amazing Race (5...Read More
BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance The Amazing Race (5 Rounds for time) (RX’d) Teams of 2 5 sets: (each/1:1) 20/16 Calorie Air Bike 50ft Front Rack Walking Lunge (75/55) (KG conv: 35/25) Scale Teams of 2 5 sets: (each/1:1) 12/10 Calorie Air Bike 25ft Single Dumbbell Walking Lunge (light) Target time...Read More
