BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Box Step Ups 10 Deadbugs 10 Suitcase Deadlifts (each) 10 Glute Bridges 10 Down Dog to Upward Dog 2. Strength Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip) in 15:00 3. Workout Prep 2 sets: 3 GHDs 3 Wall Balls 3 Toes to Bar 2 Box Jumps (build in height) Strength/Accessory Deadstop Deadlift Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip) in 15:00 Workout Gyros (Time) Freedom (RX’d) 30 GHDs (or V-Ups) 10 Box Jumps (30/24) 30 Wall Balls (20/14) 10 Box Jumps (30/24) 30 Toes to Bar 10 Box Jumps (30/24) 30 Wall Balls (20/14) 10 Box Jumps (30/24) 30 GHDs (or V-Ups) (KG conv: 9/6 WB) Independence 30 GHDs + 6in Riser (or V-Ups) 10 Box Jumps (24/20) 30 Wall Balls (14/10) 10 Box Jumps (24/20)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Chameleon (Time) Freedom (RX’d) 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (35/25) (KG conv: 15/10) Independence 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (25/15) (KG conv: 10/7) Liberty 3 rounds 15/12 Calorie Air Bike (or 750/675m Bike Erg) 10 Jumping Chin Ups Target time: 10-12 minutes Time cap: 15 minutes Workout Option 2 Recovery Workout (Checkmark) Progressive Run or Trail Run or Hike 45-60 Minutes *5 min warm up, then 10 min easy, 10 min moderate, 10 min hard, cool down pace remaining time.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Chameleon (Time) (RX’d) 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (35/25) (KG conv: 15/10) (Scaled) 3 rounds 15/12 Calorie Air Bike (or 750/675m Bike Erg) 10 Jumping Chin Ups Target time: 10-12 minutes Time cap: 15 minutes Fitness (Active Recovery) Recovery Workout (Checkmark) Progressive Run or Trail Run or Hike 45-60 Minutes *5 min warm up, then 10 min easy, 10 min moderate, 10 min hard, cool down pace remaining time.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Chameleon (Time) (RX’d) 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (35/25) (KG conv: 15/10) (Scaled) 3 rounds 15/12 Calorie Air Bike (or 750/675m Bike Erg) 10 Jumping Chin Ups Target time: 10-12 minutes Time cap: 15 minutes Fitness (Active Recovery) Recovery Workout (Checkmark) Progressive Run or Trail Run or Hike 45-60 Minutes *5 min warm up, then 10 min easy, 10 min moderate, 10 min hard, cool down pace remaining time.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Workout Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Roll and Reach 10 Cat/Cows 5 Deadlifts (empty bar) 5 Muscle Cleans + 5 Shoulder Press (empty bar) 5 Up Downs 2. Workout Prep 2 sets: 3 Deadlifts 3 Hang Power Cleans 3 Shoulder to Overhead -build across sets- 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (KG conv: 35/25) Independence Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (65/45) 40 Hang Power Cleans (65/45) 40 Shoulder to Overhead (65/45) -Pick up where you left off after each set (KG conv: 30/20) Liberty Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20...Read more