BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Up Downs 3 Worlds Greatest Stretch (each) 10 Glute Bridges 5 Dumbbell Suitcase Deadlift 9each) 5 Hang Single Dumbbell Hang Power Cleans and Jerk (each) 2. Workout Prep 3 sets: 3 Dumbbell Deadlifts...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Legion (Time) (RX’d) 3 Rounds 21 Dumbbell Deadlifts (50s/35s) 15 Dumbbell Hang Power Cleans (50s/35s) 9 Dumbbell Shoulder to Overhead (50s/35s) (Scale) 3 Rounds 15 Dumbbell Deadlifts (light) 12 Dumbbell Hang Power Cleans (light) 9 Dumbbell Shoulder to Overhead (light) Target time: sub 7 minutes Time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Legion (Time) (RX’d) 3 Rounds 21 Dumbbell Deadlifts (50s/35s) 15 Dumbbell Hang Power Cleans (50s/35s) 9 Dumbbell Shoulder to Overhead (50s/35s) (Scale) 3 Rounds 15 Dumbbell Deadlifts (light) 12 Dumbbell Hang Power Cleans (light) 9 Dumbbell Shoulder to Overhead (light) Target time: sub 7 minutes Time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Legion (Time) (RX’d) 3 Rounds 21 Dumbbell Deadlifts (50s/35s) 15 Dumbbell Hang Power Cleans (50s/35s) 9 Dumbbell Shoulder to Overhead (50s/35s) (Scale) 3 Rounds 15 Dumbbell Deadlifts (light) 12 Dumbbell Hang Power Cleans (light) 9 Dumbbell Shoulder to Overhead (light) Target time: sub 7 minutes Time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Legion (Time) (RX’d) 3 Rounds 21 Dumbbell Deadlifts (50s/35s) 15 Dumbbell Hang Power Cleans (50s/35s) 9 Dumbbell Shoulder to Overhead (50s/35s) (Scale) 3 Rounds 15 Dumbbell Deadlifts (light) 12 Dumbbell Hang Power Cleans (light) 9 Dumbbell Shoulder to Overhead (light) Target time: sub 7 minutes Time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Legion (Time) (RX’d) 3 Rounds 21 Dumbbell Deadlifts (50s/35s) 15 Dumbbell Hang Power Cleans (50s/35s) 9 Dumbbell Shoulder to Overhead (50s/35s) (Scale) 3 Rounds 15 Dumbbell Deadlifts (light) 12 Dumbbell Hang Power Cleans (light) 9 Dumbbell Shoulder to Overhead (light) Target time: sub 7 minutes Time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Shoulder Press 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Sabercat (3 Rounds for reps) (RX’d) 3 sets 3:00 AMRAP 30/24 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- * Each shuttle run rep is 25...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Shoulder Press 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Sabercat (3 Rounds for reps) (RX’d) 3 sets 3:00 AMRAP 30/24 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- * Each shuttle run rep is 25...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Shoulder Press 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20x Shoo the Cat 1 Minute Dorsiflexion Matrix Note: the...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Shoulder Press 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Sabercat (3 Rounds for reps) (RX’d) 3 sets 3:00 AMRAP 30/24 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- * Each shuttle run rep is 25...Read More