BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Row 5 Half Kneeling Single Arm Dumbbell Strict Press (each) 10 Alt. V-Ups 10 Bird Dogs 5 Downward Dog to Upward Dog 2. Strength 6 sets 3 Dead-Stop Shoulder Press (Build in weight) 3. Workout Prep 1 set 5/4 Calorie Row 4 Strict Sit Ups Strength/Accessory Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Workout Terk (Time) Freedom (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Independence 3 Rounds 35/28 Calorie Row 20 Strict Sit Ups Liberty 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Dorsiflexion Matrix...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Fitness (AMRAP – Rounds and Reps) 75/50 Cal Echoe Bike Then AMRAP until 12:00 4 Sandbag/DBall Over Shoulder 8 Pull Ups (Banded/Ring Rows) 32 Single Unders Jump Rope Accessory (No Measure) Slow 2:00 Bike or Walk Couch Stretch 1:00 r/l Banded Shoulder/Lat/Chest/Tricep Standing Hamstring CalfRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Fitness (AMRAP – Rounds and Reps) 75/50 Cal Echoe Bike Then AMRAP until 12:00 4 Sandbag/DBall Over Shoulder 8 Pull Ups (Banded/Ring Rows) 32 Single Unders Jump Rope Accessory (No Measure) Slow 2:00 Bike or Walk Couch Stretch 1:00 r/l Banded Shoulder/Lat/Chest/Tricep Standing Hamstring CalfRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Fitness (AMRAP – Rounds and Reps) 75/50 Cal Echoe Bike Then AMRAP until 12:00 4 Sandbag/DBall Over Shoulder 8 Pull Ups (Banded/Ring Rows) 32 Single Unders Jump Rope Accessory (No Measure) Slow 2:00 Bike or Walk Couch Stretch 1:00 r/l Banded Shoulder/Lat/Chest/Tricep Standing Hamstring CalfRead more

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