BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9 Ring Rows 7 Up Downs 6 Dumbbell Snatch Target number of Rounds: 6+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Reverse Leg Raises (each side) 1-2 Minute Couch Stretch (each leg) 2x 1 Minute Ring Bicep Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9 Ring Rows 7 Up Downs 6 Dumbbell Snatch Target number of Rounds: 6+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Reverse Leg Raises (each side) 1-2 Minute Couch Stretch (each leg) 2x 1 Minute Ring Bicep Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- 3. Workout Prep 3 sets 3 Chest to Bar 2 Burpee Over Bar 2 Squat Snatch (build in weight) Strength/Accessory Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Workout Wallaroo (AMRAP – Rounds and Reps) Freedom (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9 Ring Rows 7 Up Downs 6 Dumbbell Snatch Target number of Rounds: 6+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Reverse Leg Raises (each side) 1-2 Minute Couch Stretch (each leg) 2x 1 Minute Ring Bicep Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Feta (Time) (RX’d) 20/15 Calorie Machine 40 Alternating V-Ups 20/15 Calorie Machine 40 V-Ups 20/15 Calorie Machine 40 GHDs (Or Stick Sit Ups) 20/15 Calorie Machine (Scale) 12/10 Calorie Machine 20 Sit Ups 12/10 Calorie Machine 20 Alternating V-Ups 12/10 Calorie Machine 20 Wall Ball Sit Ups 12/10 Calorie Machine Target time: 8-10 minutes Time cap: 14 minutes Workout Option 2 Recovery Workout (Checkmark) 45-60 Minute AMRAP Run on Runner @Zone 2 Pace *Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort. Alternative option: 45-60 Minute AMRAP on any machine available @Zone 2 Pace *Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.Read more