BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Feta (Time) Freedom (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 Independence 16/13 Calorie Machine 30 Alternating V-Ups 16/13 Calorie Machine 30 V-Ups 16/13 Calorie Machine 30 GHDs + 6in Riser (Or Stick Sit Ups) 16/13 Calorie Machine Liberty 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance/Fitness 4.40 Challenge Workout #4 (Time) (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed) (Scale) Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100 Dumbbell Snatch (light) 160 Single Unders Split reps as needed Target time: Sub 25:00 Time cap: 30:00 BLFC Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark) 4 Rounds 10 Strict Pull Ups @ moderate weight – maintain quality -rest 30 seconds- 10 Double DB Standing Bent Over Row @ moderate weight – maintain quality -rest 30 seconds- 10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality -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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance/Fitness 4.40 Challenge Workout #4 (Time) (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed) (Scale) Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100 Dumbbell Snatch (light) 160 Single Unders Split reps as needed Target time: Sub 25:00 Time cap: 30:00 BLFC Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark) 4 Rounds 10 Strict Pull Ups @ moderate weight – maintain quality -rest 30 seconds- 10 Double DB Standing Bent Over Row @ moderate weight – maintain quality -rest 30 seconds- 10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality -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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance/Fitness 4.40 Challenge Workout #4 (Time) (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed) (Scale) Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100 Dumbbell Snatch (light) 160 Single Unders Split reps as needed Target time: Sub 25:00 Time cap: 30:00 BLFC Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark) 4 Rounds 10 Strict Pull Ups @ moderate weight – maintain quality -rest 30 seconds- 10 Double DB Standing Bent Over Row @ moderate weight – maintain quality -rest 30 seconds- 10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality -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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30-second Jump Rope 10 Dynamic Squat Stretches 5 Inchworms 5 Hang Dumbbell Snatch (each) 2. Workout Prep 2 sets: 10 Double Unders 5 Wall Balls (build in weight) 4 Dumbbell Snatch (build in weight) Workout 4.40 Challenge Workout #4 (Time) Freedom (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed- (KG conv: 9/6 WB, 22.5/15 DB) Independence Teams of 2 120 Double Unders 160 Wall Balls (14/10) 120 Double Unders 160 Dumbbell Snatch (35/25) 120 Double Unders Split reps as needed (KG conv: 6/4 WB, 15/10 DB) Liberty Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100 Dumbbell Snatch (light) 160 Single Unders Split reps as needed...Read more