BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 5 Up Downs 10 Single Arm Dumbbell Bench (each) 10 Walking Lunges 5 Sit Ups 2. Strength Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 3. Workout Prep 1 set: 3 Burpees 3 Sit Ups 6 Walking Lunge Steps Strength/Accessory Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Workout Baklava (4 Rounds for reps) Freedom (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest Independence No Change to Workout Liberty 4 sets: 1:00 Up Downs 1:00 Max Abmat Sit Ups 1:00 Max Box Step Ups (low) 1:00 Rest Target number of reps each set: 80+...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest (Scale) 4 sets: 1:00 Up Downs 1:00 Max Abmat Sit Ups 1:00 Max Box Step Ups (low) 1:00 Rest Target number of reps each set: 80+ reps (total) Minimum number of reps before scaling: 50 reps (total) Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf Foam Rolling 15x Bootstrappers 1 Minute Cat Cow 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest (Scale) 4 sets: 1:00 Up Downs 1:00 Max Abmat Sit Ups 1:00 Max Box Step Ups (low) 1:00 Rest Target number of reps each set: 80+ reps (total) Minimum number of reps before scaling: 50 reps (total) Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf Foam Rolling 15x Bootstrappers 1 Minute Cat Cow 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes Time cap: 15 minutes Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quadruped Forearm Stretch 1 Minute Posterior Shoulder Smash 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 homework. Stretch videos are available in the athlete notes. Quardruped Forearm Stretch Posterior Shoulder Smash Fitness Functional Pump (Legs & Core) (Checkmark) 3 sets: 10 DB Front...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes Time cap: 15 minutes Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quadruped Forearm Stretch 1 Minute Posterior Shoulder Smash 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 homework. Stretch videos are available in the athlete notes. Quardruped Forearm Stretch Posterior Shoulder Smash Fitness Functional Pump (Legs & Core) (Checkmark) 3 sets: 10 DB Front...Read more