BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Jane Porter (3 Rounds for reps) 3:00 Max Calorie Air Bike -3:00 rest- 3:00 Max Shuttle Runs -3:00 rest- 3:00 Max Calorie Air Bike – Each shuttle run rep is 25 feet down + 25 feet back. * Target number of reps each set: 45/36 + reps * Minimum number of reps before scaling: NONE Strict 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: EMOM 10: Odd: Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset) Level 2: 5 handstand push-up controlled negatives with feet or knees on a box Level 3: 5 seated strict dumbbell presses Even: Rest Athletes should be able to control the descent of each rep for...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t sets- (KG conv: 42.5/30 OHS) Scaled 5 Sets: 40 Single Unders 10 Dumbbell Front Squats (light) 5 Jumping Pull Ups -rest 1:1 between sets- Target time each set: 1:10 – 1:25 Time cap each set: 1:30 Fitness Zone 2 (No Measure) 5:00 Bike Metcon (AMRAP – Reps) 5 sets: 1:00 Up Downs 1:00 Kettlebell Swings 1:00 Sit Ups 1:00 Mountain Climbers 1:00 RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t sets- (KG conv: 42.5/30 OHS) Scaled 5 Sets: 40 Single Unders 10 Dumbbell Front Squats (light) 5 Jumping Pull Ups -rest 1:1 between sets- Target time each set: 1:10 – 1:25 Time cap each set: 1:30 Fitness Warm-up (No Measure) 5:00 Bike -into- Crossover Symmetry Metcon (AMRAP – Reps) 5 sets: 1:00 Up Downs 1:00 Kettlebell Swings 1:00 Sit Ups 1:00 RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t sets- (KG conv: 42.5/30 OHS) Scaled 5 Sets: 40 Single Unders 10 Dumbbell Front Squats (light) 5 Jumping Pull Ups -rest 1:1 between sets- Target time each set: 1:10 – 1:25 Time cap each set: 1:30 Fitness Zone 2 (No Measure) 5:00 Bike Metcon (AMRAP – Reps) 5 sets: 1:00 Up Downs 1:00 Kettlebell Swings 1:00 Sit Ups 1:00 Mountain Climbers 1:00 RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches 3 Muscle Snatch (empty bar) 3 Hang Power Snatch (empty bar) 3 Overhead Squats (empty bar) 5 Kip Swings 2. Strength Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- 3. Workout Prep 2 sets: 10 Double Unders 3 Overhead Squats (build in weight) 1 Bar Muscle Up Strength/Accessory Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Workout Tarzan (5 Rounds for time) Freedom (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t sets- (KG conv: 42.5/30 OHS) Independence 5 Sets: 35 Double Unders 10 Overhead Squats (75/55) 3 Bar Muscle Ups (Or 6 Chest to Bar)...Read more