BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep.- 3. Workout Prep 3 sets: 2 Bar Facing Burpees 2 Clean and Jerks (build-in weight) Strength/Accessory Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) Freedom (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80) (KG conv: 52.5/35 C&J) Independence Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (95/65) (KG conv: 42.5/30 C&J) Liberty Every...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80) (KG conv: 52.5/35 C&J) Scale Every 1:00 (10:00) 5 Up Downs 5 Dumbbell Clean and Push Press (light) Target time each set: Sub 30-seconds Time cap each set: 40-seconds Fitness (No Measure) PART A: 5 Rounds Echoe Bike :40 sec work/:20 sec rest PART B: 3 Rounds 8 PVC Good Morning 6 Up Down 4 Box step up each leg PART C: 15:00 Amrap 2 Dbell Deadlift (medium/heavy) 4 Burpee Box Jump/ Step Over (20″ box) 6 Cal Assault BikeRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80) (KG conv: 52.5/35 C&J) Scale Every 1:00 (10:00) 5 Up Downs 5 Dumbbell Clean and Push Press (light) Target time each set: Sub 30-seconds Time cap each set: 40-seconds Fitness (No Measure) PART A: 5 Rounds Echoe Bike :40 sec work/:20 sec rest PART B: 3 Rounds 8 PVC Good Morning 6 Up Down 4 Box step up each leg PART C: 15:00 Amrap 2 Dbell Deadlift (medium/heavy) 4 Burpee Box Jump/ Step Over (20″ box) 6 Cal SkiRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Jane Porter (3 Rounds for reps) 3:00 Max Calorie Air Bike -3:00 rest- 3:00 Max Shuttle Runs -3:00 rest- 3:00 Max Calorie Air Bike – Each shuttle run rep is 25 feet down + 25 feet back. * Target number of reps each set: 45/36 + reps * Minimum number of reps before scaling: NONE Strict Handstand Push-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken. Strength Option: EMOM 10: Odd: Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset) Level 2: 5 handstand push-up controlled negatives with feet or knees on a box Level 3: 5 seated strict dumbbell presses Even: Rest Athletes should be able to control the descent of each rep for...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Jane Porter (3 Rounds for reps) 3:00 Max Calorie Air Bike -3:00 rest- 3:00 Max Shuttle Runs -3:00 rest- 3:00 Max Calorie Air Bike – Each shuttle run rep is 25 feet down + 25 feet back. * Target number of reps each set: 45/36 + reps * Minimum number of reps before scaling: NONE Strict Handstand Push-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken. Strength Option: EMOM 10: Odd: Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset) Level 2: 5 handstand push-up controlled negatives with feet or knees on a box Level 3: 5 seated strict dumbbell presses Even: Rest Athletes should be able to control the descent of each rep for...Read more