BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Bike 10 Cossack Squats 10 Alternating V-Ups 5 Roll and Reach 3 Pause Back Squats (empty bar) 2. Strength Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 3. Workout Prep 2 sets:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Greek Salad (Checkmark) (RX’d) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (10:00) 6 Power Snatch (115/80) (Scale) Every 1:00 (10:00) 150/125m Row -rest 2:00- Every 1:00 (10:00) 10 Alternating Dumbbell Snatches (light) Target time each set: Set 1: 38-45 seconds Set 2: 12-15 seconds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Greek Salad (Checkmark) (RX’d) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (10:00) 6 Power Snatch (115/80) (Scale) Every 1:00 (10:00) 150/125m Row -rest 2:00- Every 1:00 (10:00) 10 Alternating Dumbbell Snatches (light) Target time each set: Set 1: 38-45 seconds Set 2: 12-15 seconds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Greek Salad (Checkmark) (RX’d) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (10:00) 6 Power Snatch (115/80) (Scale) Every 1:00 (10:00) 150/125m Row -rest 2:00- Every 1:00 (10:00) 10 Alternating Dumbbell Snatches (light) Target time each set: Set 1: 38-45 seconds Set 2: 12-15 seconds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Greek Salad (Checkmark) (RX’d) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (10:00) 6 Power Snatch (115/80) (Scale) Every 1:00 (10:00) 150/125m Row -rest 2:00- Every 1:00 (10:00) 10 Alternating Dumbbell Snatches (light) Target time each set: Set 1: 38-45 seconds Set 2: 12-15 seconds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Greek Salad (Checkmark) (RX’d) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (10:00) 6 Power Snatch (115/80) (Scale) Every 1:00 (10:00) 150/125m Row -rest 2:00- Every 1:00 (10:00) 10 Alternating Dumbbell Snatches (light) Target time each set: Set 1: 38-45 seconds Set 2: 12-15 seconds...Read More