BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Shoulder Press 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20x Shoo the Cat 1 Minute Dorsiflexion Matrix 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. Shoo the Cat Dorsiflexion Matrix Sabercat (3 Rounds for reps) (RX’d) 3 sets 3:00 AMRAP 30/24 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- * Each shuttle run rep is 25 feet down + 25 feet back. (Scale) 3 sets 3:00 AMRAP 20/15 Calorie Row Max 50ft Shuttle Runs -rest...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Shoulder Press 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Sabercat (3 Rounds for reps) (RX’d) 3 sets 3:00 AMRAP 30/24 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- * Each shuttle run rep is 25 feet down + 25 feet back. (Scale) 3 sets 3:00 AMRAP 20/15 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 7 Reps Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20x Shoo the Cat 1 Minute Dorsiflexion Matrix 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,...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 7:00 AMRAP 30-second Row 15 Plate Hops 2 Shuttle Runs 3 Shoulder Press (empty bar) 10 Alt. V-Ups 2. Strength 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- 3. Workout Prep 2 sets: 5/4 Calorie Row (build in pace) 2 Shuttle Runs (build in pace) Strength/Accessory Deadstop Shoulder Press 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Workout Sabercat (3 Rounds for reps) Freedom (RX’d) 3 sets 3:00 AMRAP 30/24 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- * Each shuttle run rep is 25 feet down + 25 feet back. Independence 3 sets 3:00 AMRAP 25/20 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- Liberty 3 sets 3:00 AMRAP 20/15 Calorie Row...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