BLK LBL Fitness Club – FITNESS / PERFORMANCE Power Clean + Push Jerk Every 2:00 (6 sets) 2 Power Cleans + 2 Push Jerks (moderate-heavy) – complete unbroken, build-in sets- CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Alternating V-Ups 3 Bench Press (Slow and controlled, empty bar) 5 Ring Rows 10 Single Arm Dumbbell Upright Row (each) 2. Strength 8 sets 2 Tempo Bench Press (70-80%) Tempo = 3 sec...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 8 sets 2 Tempo Bench Press (70-80%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Bison (3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike 5 Inchworms 3 Snatch Deadlifts (empty bar) 3 Hang Muscle Snatch (empty bar) 3 Power Snatch (empty bar) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 3 Power Snatch (singles, build...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadwood (Checkmark) (RX’d) Every 2:00 (7 sets) 12/10 Calorie Air Bike 3 Power Snatch (singles, build in weight) (Scale) Every 2:00 (7 sets) 8/7 Calorie Air Bike 8 Dumbbell Snatch (light) Target time each set Air Bike: Sub 45 seconds Power Snatch: Sub 25 seconds Time cap...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 5 light Dumbbell Hang Cleans 5 Up Downs 5 Kip Swings 5 Ring Rows 3 Tempo Front Squats 2. Strength 8 sets 2 Tempo Front Squat (70-80%) Tempo = 3 sec down/no pause/1 sec...Read More

BLK LBL Fitness Club – FITNESS / 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 * 8 sets 2 Tempo Front Squat (70-80%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 between sets- Badlands (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Row 30-second Jump Rope 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 5/4 Calorie Row 10 Double Unders 3 Handstand Push Ups Workout Six Grandfathers (Time) Freedom (RX’d) 100/80 Calorie Row -into- 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Six Grandfathers (Time) (RX’d) 100/80 Calorie Row -into- 5 Rounds 50 Double Unders 10 Handstand Push Ups -into- 100/80 Calorie Row (Scale) 50/40 Calorie Row -into- 5 Rounds 50 Single Unders 10 Dumbbell Push Press (light) -into- 50/40 Calorie Row Target time: 19-21 minutes Time cap: 30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Les Bleus (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs Perform 6 Line Facing Burpees after each round * Each shuttle run rep is 25 feet down + 25 feet back. Independence 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4 Line Facing Burpees after each round....Read More