BLK LBL Fitness Club – FITNESS / PERFORMANCE Fitness / Performance Two Worlds (2 Rounds for time) (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict Pull Ups) 50ft Single Dumbbell Walking Lunge (50/35) -Rest 5:00 between sets- Scale 2 sets 5 rounds 2 Zombie Climbs 50ft Walking Lunge Rest 5 minutes between sets Target time each set: 4-6 minutes Time cap each set: 7 minutes Recovery Workout (Checkmark) Fartlek Run or Trail Run or Hike 45-60 Minutes *Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Two Worlds (2 Rounds for time) Freedom (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict Pull Ups) 50ft Single Dumbbell Walking Lunge (50/35) -Rest 5:00 between sets- (KG Conv 22.5/15) Independence 2 sets 5 rounds 1 Rope Climb 50ft Dumbbell Walking Lunge (35/25) Rest 5 minutes between sets (KG Conv 15/10) Liberty 2 sets 5 rounds 2 Zombie Climbs 50ft Walking Lunge Rest 5 minutes between sets Target time each set: 4-6 minutes Time cap each set: 7 minutes Workout Option 2 Recovery Workout (Checkmark) Fartlek Run or Trail Run or Hike 45-60 Minutes *Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 4.40 Challenge Workout #2 (AMRAP – Rounds and Reps) ( RX’d) Teams of 2 AMRAP 40 Minutes 400m Run 40 Burpees 400m Run 40 Air Squat 400m Run 40 Push Up All reps are done together. Move on to the next station after both partners complete the previous one. If unable to run, sub a 1000/800m Row, shared between partners. Scoring: Run option: every 10m = 1 rep (40 total per run) Row option: every 25/20m = 1 rep (40 total per row) Scale Teams of 2 30:00 AMRAP 400m Run 40 Up Downs 400m Run 40 Air Squat 400m Run 40 Elevated Push Ups No Target Score, Just Move and Have Fun. Strength/Accessory BLK LBL Mini-Pump – Glutes and Core (AMRAP – Reps) 3 rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Kneeling Banded Hip Extension @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets (with partner) 100m Run (at workout pace) 3 Synchro Burpees Workout 4.40 Challenge Workout #2 Option 1 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 44:00 AMRAP 800m Run (together) 40 Synchro Burpees * If unable to run, sub a 2000/1700m Row, shared between partners. Scoring: every 100m Run or Row = 1 rep Independence No Change to Workout Liberty Teams of 2 30:00 AMRAP 400m Run (together) 20 Synchro Up Downs No Target Score, Just Move and Have Fun. 4.40 Challenge Workout #2 Option 2 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 AMRAP 40 Minutes 400m Run 40 Burpees 400m Run 40 Air Squat 400m Run 40 Push Up All reps are done together. Move on to the next station...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 10:00 AMRAP 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 1 Wall Walk 2. Workout Prep 2 sets 10ft Dumbbell Overhead Walking Lunge (L and R) 4 Alternating Single Dumbbell Step Ups 2 Strict Handstand Push Ups 10ft Handstand Walk Workout Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Freedom (RX’d) For time 200ft Dumbbell Overhead Walking Lunge (50/35) 50 Alternating Single Dumbbell Step Up (50/35) (24/20) 50 Strict Handstand Push Ups 200ft Handstand Walk (KG Conv 22.5/15) * Score is reps completed at the Open 10-minute time cap. But we’d like you to finish the workout, so put...Read more