BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo Front Squat (empty bar) 2. Strength 10 sets 3 Tempo Front Squat (60-70%) -rest 60-90 between sets- 3....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fitness / Performance Two Worlds (2 Rounds for time) (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict Pull Ups) 50ft Single Dumbbell Walking Lunge (50/35) -Rest 5:00 between sets- Scale 2 sets 5 rounds 2 Zombie Climbs 50ft Walking Lunge Rest 5 minutes between...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Two Worlds (2 Rounds for time) Freedom (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict Pull Ups) 50ft Single Dumbbell Walking Lunge (50/35) -Rest 5:00 between sets- (KG Conv 22.5/15) Independence 2 sets 5 rounds 1 Rope Climb 50ft Dumbbell Walking...Read More