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 Box Jumps 24″ / 20″(Scale) 10:00 AMRAP 5 Dumbbell Shoulder to Overhead (light) 10 Dumbbell Deadlifts (light) 15 Box Step Ups (20/16) Target number of Rounds: 7+ rounds Minimum number of Rounds: 5 rounds Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Minute Calf & Big Toe Stretch 2 Minute Quadruped Forearm Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting,...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 3 Inch Worms 3 Clean Deadlifts (empty bar) 3 Hang Muscle Cleans (empty bar) 3 Shoulder Press (empty bar) 10 Deadbugs 6 Box Step Ups 2. Strength Every 2:00 (6 sets) 2 Power Cleans + 2 Push Jerks (moderate-heavy) – complete unbroken, build-in sets- 3. Workout Prep 2 sets: 2 Shoulder to Overhead (build in weight) 2 Deadlifts (build in weight) 2 Box Jumps (build in height) Strength/Accessory Power Clean + Push Jerk Every 2:00 (6 sets) 2 Power Cleans + 2 Push Jerks (moderate-heavy) – complete unbroken, build-in sets- Workout CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″Independence 10:00 AMRAP 5 Shoulder to Overhead (95/65) 10 Deadlifts (95/65) 15...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 Rounds for reps) (RX’d) 5:00 AMRAP 5-10-15. . . Dumbbell Bench Press (50s/35s) V-Ups -rest 1:00- 5:00 AMRAP 5-10-15. . . Ring Rows (Or Bodyweight Bar Rows) V-Ups -rest 1:00- 5:00 AMRAP 5-10-15. . . Dumbbell Bench Press (50s/35s) Ring Rows (Or Bodyweight Bar Rows) (Scale) 5:00 AMRAP 5-10-15. . . Dumbbell Bench Press (light) SIt Ups -rest 1:00- 5:00 AMRAP 5-10-15. . . Ring Rows Sit Ups -rest 1:00- 5:00 AMRAP 5-10-15. . . Dumbbell Bench Press (light) Ring Rows Target Round each set: Workout 1: Round of 20 Dumbbell Bench Workout 2: Round...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 down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- 3. Workout Prep 2 sets: 5 Dumbbell Bench Press (build in weight) 5 Ring Rows 5 V-Ups Strength/Accessory 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- Workout Bison (3 Rounds for reps) Freedom (RX’d) 5:00 AMRAP 5-10-15. . . Dumbbell Bench Press (50s/35s) V-Ups -rest 1:00- 5:00...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 each set: Air Bike: 50 seconds Power Snatch: 30 seconds Gymnastics: 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: 10-minute EMOM Odd Minute: Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates] Level 2: 20 seconds of Strict Box HSPU Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups Even Minute: Freedom: 30 seconds of Handstand Hold [freestanding or facing wall] Independence: 20-30 seconds of Handstand...Read more