BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar) 3 High Hang Muscle Snatch (empty bar) 3 Power Snatch (empty bar) 5 Kip Swings 10 Alternating V-Ups 2. Workout Prep 3 sets: 3 Toes to Bar 3 Power Snatch (build in weight) Workout Bearded Dragon (Time) Freedom (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar (KG conv: 42.5/30 PS) Independence 35 Toes to Bar 45 Power Snatches (75/55) 35 Toes to Bar (KG conv: 35/25 PS) Liberty 30 Hanging Knee Raises 30 Hang Dumbbell Snatch 30 Hanging Knee Raises Target time: Sub 12:00 Time cap: 15:00 Strength/Accessory Mayhem Mini-Pump – Glutes and Shoulders (Checkmark) 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 Bent Over Lateral...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Bearded Dragon (Time) (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar (Scale) 30 Hanging Knee Raises 30 Hang Dumbbell Snatch 30 Hanging Knee Raises Target time: Sub 12:00 Time cap: 15:00 Strength/Accessory BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7 -Rest 1 minute between rounds- * Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Weighted Hip Thrusts Bent Over Lateral Raises Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quardruped Forearm Stretch 2x 10 Reverse Leg Raises (each...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Bearded Dragon (Time) (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar (Scale) 30 Hanging Knee Raises 30 Hang Dumbbell Snatch 30 Hanging Knee Raises Target time: Sub 12:00 Time cap: 15:00 Strength/Accessory BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7 -Rest 1 minute between rounds- * Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Weighted Hip Thrusts Bent Over Lateral Raises Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quardruped Forearm Stretch 2x 10 Reverse Leg Raises (each...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Bearded Dragon (Time) (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar (Scale) 30 Hanging Knee Raises 30 Hang Dumbbell Snatch 30 Hanging Knee Raises Target time: Sub 12:00 Time cap: 15:00 Strength/Accessory BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7 -Rest 1 minute between rounds- * Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Weighted Hip Thrusts Bent Over Lateral Raises Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quardruped Forearm Stretch 2x 10 Reverse Leg Raises (each...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Iguana (5 Rounds for time) (RX’d) 5 Sets: 100m Run (or 5x50ft Shuttle Run) 10 Burpee Box Jump Over (24/20) 15/12 Calorie Ski (OR Row) -rest 1:1 between sets- (Scale) 5 Sets: 50m Run (or 3x50ft Shuttle Run) 6 Up Downs + Box Step Ups (20/16) 10/8 Calorie Ski (OR Row) -rest 1:1 between sets- Target time each set: 2:15-2:45 minutes Time cap each set: 3:00 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: EMOM8: Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent) Even: Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted) Level 2: 5 sets of 6-8 False Grip Ring Rows...Read more