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

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 Workout Option 1 Trashin’ the Camp (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHDs (Or Stick Sit Ups) 100 Single Unders Independence 80 Single Unders 25 Sit Ups 80 Single Unders 25 V-Ups 80 Single Unders 25 GHDs + 6in Riser (Or Stick Sit Ups) 80 Single Unders Liberty 60 Single Unders 20 Sit Ups 60 Single Unders 20 Alternating V-Ups 60 Single Unders 20 Wall Ball Sit Ups 60 Single Unders Target time: 8-10 minutes Time cap: 14 minutes Workout Option 2 Recovery Workout (Checkmark) Fartlek Run or Trail Run or Hike 45-60 Minutes *Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) Fartlek Run or Trail Run or Hike 45-60 Minutes *Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down. Performance / Fitness Trashin’ the Camp (Time) (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHDs (Or Stick Sit Ups) 100 Single Unders Scale 60 Single Unders 20 Sit Ups 60 Single Unders 20 Alternating V-Ups 60 Single Unders 20 Wall Ball Sit Ups 60 Single Unders Target time: 8-10 minutes Time cap: 14 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 4.40 Challenge Workout (Time) (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35)) **Start with the Machine (KG conv: 85/50 Bar or 22.5/15 DBs) Scale Teams of 2 220 calories on any machine -Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups Target time: Sub 40 minutes Time cap: 50 minutes Strength/Accessory Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality -rest 30 seconds- 12 Standing DB Lateral Raise @ moderate weight – maintain quality -rest 30 seconds- 10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality -rest 30 seconds- 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality -Rest 2 minutes between rounds-...Read more