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 (Time) 3 sets: 10 DB Front Squats at RPE 7-8 20...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Greek Salad (Checkmark) (RX’d) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (10:00) 6 Power Snatch (115/80) (Scale) Every 1:00 (10:00) 150/125m Row -rest 2:00- Every 1:00 (10:00) 10 Alternating Dumbbell Snatches (light) Target time each set: Set 1: 38-45 seconds Set 2: 12-15 seconds Time cap each set: Set 1: 50 seconds Set 2: 20 seconds Handstand Push-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken. Strength Option 5 sets, beginning a set every 2 minutes (E2MOM10) Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up Level 2: 3-5 reps: kick up + 3-second descent + kick down reset Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Greek Salad (Checkmark) (RX’d) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (10:00) 6 Power Snatch (115/80) (Scale) Every 1:00 (10:00) 150/125m Row -rest 2:00- Every 1:00 (10:00) 10 Alternating Dumbbell Snatches (light) Target time each set: Set 1: 38-45 seconds Set 2: 12-15 seconds Time cap each set: Set 1: 50 seconds Set 2: 20 seconds Handstand Push-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken. Strength Option 5 sets, beginning a set every 2 minutes (E2MOM10) Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up Level 2: 3-5 reps: kick up + 3-second descent + kick down reset Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Greek Salad (Checkmark) (RX’d) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (10:00) 6 Power Snatch (115/80) (Scale) Every 1:00 (10:00) 150/125m Row -rest 2:00- Every 1:00 (10:00) 10 Alternating Dumbbell Snatches (light) Target time each set: Set 1: 38-45 seconds Set 2: 12-15 seconds Time cap each set: Set 1: 50 seconds Set 2: 20 seconds Handstand Push-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken. Strength Option 5 sets, beginning a set every 2 minutes (E2MOM10) Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up Level 2: 3-5 reps: kick up + 3-second descent + kick down reset Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Greek Salad (Checkmark) (RX’d) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (10:00) 6 Power Snatch (115/80) (Scale) Every 1:00 (10:00) 150/125m Row -rest 2:00- Every 1:00 (10:00) 10 Alternating Dumbbell Snatches (light) Target time each set: Set 1: 38-45 seconds Set 2: 12-15 seconds Time cap each set: Set 1: 50 seconds Set 2: 20 seconds Handstand Push-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken. Strength Option 5 sets, beginning a set every 2 minutes (E2MOM10) Level 1: 5 reps: kick up + 3-second descent + 1 strict handstand push-up Level 2: 3-5 reps: kick up + 3-second descent + kick down reset Level 3: 3-5 reps: 3-second descent + strict handstand push-up (knees or feet on box)...Read more