BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean Grip Deadlift Build up to a Heavy Clean Grip Deadlift in 15:00 Workout Big Bear (Time) (RX’d) 15-10-5 Dumbbell Burpee Deadlift (50s/35s) 30-20-10 Toes to Bar (Scale) 15-10-5 Up Downs Dumbbell Deadlift (light) Hanging Knee Raises Target time: 6-8:00 Time cap: 10:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 4x 5 Quad Foam Rolling (each leg) 2x 30 Seconds Foam Roller Hip Internal Rotations 1 Minute Supine Twists (each side) 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. Quad Foam Rolling Foam Roller Hip Internal Rotations Supine Twist Fitness Metcon (AMRAP – Rounds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Corn Palace (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: 22.5/15 DBs) Independence Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×35/25) Minute 2: 8 Strict Pull ups Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: 15/10 DBs) Liberty Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target Time each set: Sub 45 seconds Time Cap each set: 50 seconds 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Corn Palace (Checkmark) (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) Target Time each set: Sub 45 seconds Time Cap each set: 50 seconds 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

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 10:00 AMRAP 10 Roll and Reach 10 Deadbugs 10m Sled Push (empty) 10 Dynamic Squat Stretches 2. Workout Prep 3 sets: (each/1:1) 25ft Front Rack Carry (build in weight) 5/4 Calorie Air Bike 10ft Sled Push (build in weight) 5 Air Squats Workout Thunderhead (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 32:00 AMRAP (1:1) 100ft Dumbbell Front Rack Carry (50s/35s) 15/12 Calorie Air Bike 100ft Sled Push (2×45/2×35) (or weighted lunge, 50s/35s) 20 Air Squats (KG conv: 22.5/15 DBs, 40/30 Sled) Independence Teams of 2 32:00 AMRAP (1:1) 100ft Dumbbell Front Rack Carry (35s/25s) 12/10 Calorie Air Bike 100ft Sled Push (2×35/2×25) (or weighted lunge) 15 Air Squats (KG conv: 15/10 DBs, 30/25 Sled) Liberty Teams of 2 32:00 AMRAP (1:1) 50ft Dumbbell Front Rack Carry (light) 10/8...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Thunderhead (AMRAP – Rounds and Reps) (RX’d) Teams of 2 32:00 AMRAP (1:1) 100ft Dumbbell Front Rack Carry (50s/35s) 15/12 Calorie Air Bike 100ft Sled Push (2×45/2×35) (or weighted lunge, 50s/35s) 20 Air Squats (Scale) Teams of 2 32:00 AMRAP (1:1) 50ft Dumbbell Front Rack Carry (light) 10/8 Calorie Air Bike 50ft Sled Push (light) (or weighted lunge) 10 Air Squats Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 4 rounds BLFC Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Dumbbell Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Kneeling Banded Hip Extension @ moderate weight -rest 30 seconds- 7 Alligator Rolls (each side) -Rest 2 minutes between rounds- * Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Dumbbell...Read more