BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Clean + Push Jerk Every 2:00 (6 sets) 3 Power Cleans + 3 Push Jerks (moderate-heavy) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups (RX’d) 12:00 AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups – Repeat from Jan 27, 2023 (Scale) 12:00 AMRAP 100 Wall Ball Thrusters (light) 100 Single Unders 10 Burpee Pull Ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Tricep Stretch 1 Minute Band Biceps Stretch 2x 10 Down Dog Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Nile Monitor (Time) (RX’d) 13-11-9-7-5 Push Up + Renegade Row (50s/35s) -50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row- (Scale) 13-11-9-7-5 Dumbbell Bench + Bent Over Double Dumbbell Row (light) -50ft Walking Lunge after each set Bench + Bent over Row- Target time: 12-14:00 Time cap: 15:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 15 Side Lying Rotations (each side) 1 Minute Band Wrist Mobilization 1 Minute Posterior Shoulder Smash Note: the easy cardio portion should be...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Nile Monitor (Time) (RX’d) 13-11-9-7-5 Push Up + Renegade Row (50s/35s) -50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row- (Scale) 13-11-9-7-5 Dumbbell Bench + Bent Over Double Dumbbell Row (light) -50ft Walking Lunge after each set Bench + Bent over Row- Target time: 12-14:00 Time cap: 15:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 15 Side Lying Rotations (each side) 1 Minute Band Wrist Mobilization 1 Minute Posterior Shoulder Smash Note: the easy cardio portion should be...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 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm Dumbbell Upright Row (each) 2. Strength 10 sets 3 Tempo Bench Press (60-70%) -rest 60-90 seconds between sets- 3. Workout Prep 2 sets: 2 Push Ups + Renegade Row (each) 10ft Single Dumbbell Walking Lunge 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 * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Workout Nile Monitor (Time) Freedom (RX’d) 13-11-9-7-5 Push Up + Renegade Row (50s/35s) -50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row- (KG conv:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Nile Monitor (Time) (RX’d) 13-11-9-7-5 Push Up + Renegade Row (50s/35s) -50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row- (Scale) 13-11-9-7-5 Dumbbell Bench + Bent Over Double Dumbbell Row (light) -50ft Walking Lunge after each set Bench + Bent over Row- Target time: 12-14:00 Time cap: 15:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 15 Side Lying Rotations (each side) 1 Minute Band Wrist Mobilization 1 Minute Posterior Shoulder Smash Note: the easy cardio portion should be...Read more