BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups (RX’d) 12:00 AMRAP 150 Wall Balls (20/14)...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 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm Dumbbell Upright Row (each) 2. Strength 10 sets 3 Tempo Bench Press (60-70%) -rest 60-90...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Nile...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Nile...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Nile...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Nile...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Bearded Dragon (Time) (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar (Scale) 30 Hanging Knee Raises 30 Hang Dumbbell Snatch 30 Hanging Knee Raises Target time: Sub 12:00 Time cap: 15:00 Strength/Accessory BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 3-4 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar) 3 High Hang Muscle Snatch (empty bar) 3 Power Snatch (empty bar) 5 Kip Swings 10 Alternating V-Ups 2. Workout Prep 3 sets: 3 Toes to...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Bearded Dragon (Time) (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar (Scale) 30 Hanging Knee Raises 30 Hang Dumbbell Snatch 30 Hanging Knee Raises Target time: Sub 12:00 Time cap: 15:00 Strength/Accessory BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 3-4 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Bearded Dragon (Time) (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar (Scale) 30 Hanging Knee Raises 30 Hang Dumbbell Snatch 30 Hanging Knee Raises Target time: Sub 12:00 Time cap: 15:00 Strength/Accessory BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 3-4 Rounds...Read More