BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box Jump Overs 5/4 Calorie Ski (at Workout Pace) Workout Iguana (5 Rounds for time) Freedom (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- Independence 5 Sets: 100m Run (or 5x50ft Shuttle Run) 8 Burpee Box Jump Over (24/20) 12/10 Calorie Ski (OR Row) -rest 1:1 between sets- Liberty 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo Front Squat (empty bar) 2. Strength 10 sets 3 Tempo Front Squat (60-70%) -rest 60-90 between sets- 3. Workout Prep 1 set: 5/4 Calorie Air Bike 5 Kettlebell Swings Strength/Accessory Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Workout Komodo Dragon (Time) Freedom (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (KG conv: 24/16 KB) Independence 5 Rounds 15/12 Calorie Air Bike 20 Kettlebell Swings (35/26) (KG conv: 16/12 KB) Liberty 5 Rounds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more