BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) 45 Minute Fartlek Run, Bike, Ski, or Row (your choice). This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace. Performance / Fitness Chocolate and Strawberries (Checkmark) (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull-ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Scale Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 secondsRead more

BLK LBL Fitness Club – WEIGHTLIFTING Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Barbell Prep – all to power position Burgener Warm Up Clean – 3-5 reps of each movement. 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Mayhem Hip Halo Activation Burgener Warm Up Clean Prone Is, Ts, & Ys (no weight or very light plates) Power Clean + Push Jerk (Weight) 12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerks -Then- 20 Sets (New...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 30 For Two (Partner WOD) (Time) 6 ROUNDS (with a Partner) FOR TIME 30 Weighted Sit-Ups (25/15 lb) 30 Deadlifts (225/150 lb) 30 calorie Bike or Row *Non-working partner must be in Plank Hold (off forearms) for working partner to accumulate reps. 30 Min. Time CapRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 30 For Two (Partner WOD) (Time) 6 ROUNDS (with a Partner) FOR TIME 30 Weighted Sit-Ups (25/15 lb) 30 Deadlifts (225/150 lb) 30 calorie Bike or Row *Non-working partner must be in Plank Hold (off forearms) for working partner to accumulate reps. 30 Min. Time CapRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE PERFORMANCE Benchmark workout – Log your score Skill Work: Pull-Up (No Measure) Work on pull-up progression Skill Work: Barbell Thruster (No Measure) Work on barbell progression, specifically the “Thruster”. Work to a moderate weight. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups What is a good score for the “Fran” workout? – Beginner: 7-9 minutes – Intermediate: 6-7 minutes – Advanced: 4-6 minutes – Elite:Read more