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 2 Dumbbell Hang Power Cleans 1 Dumbbell Shoulder to Overhead -build in weight each set Workout Legion (Time) Freedom (RX’d) 3 Rounds 21 Dumbbell Deadlifts (50s/35s) 15 Dumbbell Hang Power Cleans (50s/35s) 9 Dumbbell Shoulder to Overhead (50s/35s) (KG conv: 22.5/15 DBs) Independence 3 Rounds 21 Dumbbell Deadlifts (35s/25s) 15 Dumbbell Hang Power Cleans (35s/25s) 9 Dumbbell Shoulder to Overhead (35s/25s) (KG conv: 15/10 DBs) Liberty 3 Rounds 15 Dumbbell Deadlifts (light) 12 Dumbbell Hang Power Cleans (light) 9 Dumbbell Shoulder to Overhead (light) Target time: sub 7 minutes Time cap: 9 minutes Gymnastics Gymnastics:...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 cap: 9 minutes Gymnastics: Ring Muscle-ups / Strict Pull-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 5+ ring muscle-ups, unbroken. Strength Option: 4 ROUNDS 30 seconds of Work/ 30 seconds of Rest: Ring Support Tuck Ups *Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes. THEN 3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max...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 cap: 9 minutes Gymnastics: Ring Muscle-ups / Strict Pull-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 5+ ring muscle-ups, unbroken. Strength Option: 4 ROUNDS 30 seconds of Work/ 30 seconds of Rest: Ring Support Tuck Ups *Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes. THEN 3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max...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 cap: 9 minutes Gymnastics: Ring Muscle-ups / Strict Pull-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 5+ ring muscle-ups, unbroken. Strength Option: 4 ROUNDS 30 seconds of Work/ 30 seconds of Rest: Ring Support Tuck Ups *Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes. THEN 3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max...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 cap: 9 minutes Gymnastics: Ring Muscle-ups / Strict Pull-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 5+ ring muscle-ups, unbroken. Strength Option: 4 ROUNDS 30 seconds of Work/ 30 seconds of Rest: Ring Support Tuck Ups *Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes. THEN 3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max...Read more