BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30 second Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds) in 12-15 minutes 3. Workout Prep 1 set: 5 Push Ups 50m Run 4 Handstand Push Ups 50m Run 2 Strict Handstand Push Ups Strength/Accessory Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes Workout The Mole (Time) Freedom (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30 Push Ups 300m Run 20 Handstand Push Ups 200m Run 10 Strict Handstand Push Ups 100m Run Independence 100m Run 8 Strict Handstand Push Ups or...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom) in 12-15 minutes The Mole (Time) (RX’d) 100m Run 10 Strict Handstand Push Ups 200m Run 20 Handstand Push Ups 300m Run 30 Push Ups 300m Run 20 Handstand Push Ups 200m Run 10 Strict Handstand Push Ups 100m Run Scale 100m Run 10 Push Ups 200m Run 15 Bar Push Ups 300m Run 20 Dumbbell Push Press (light) 300m Run 15 Bar Push Ups 200m Run 10 Push Ups 100m Run Target time: 11-13 minutes Time cap: 15 minutes Fitness Metcon (Time) Score Time 500-400-300-200-100 Meter Run Wall Balls (20/14) *Row 500/450m after each round Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Pec...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance The Amazing Race (5 Rounds for time) (RX’d) Teams of 2 5 sets: (each/1:1) 20/16 Calorie Air Bike 50ft Front Rack Walking Lunge (75/55) (KG conv: 35/25) Scale Teams of 2 5 sets: (each/1:1) 12/10 Calorie Air Bike 25ft Single Dumbbell Walking Lunge (light) Target time each set: 2:00 – 2:30 Time cap each set: 3:00 Sandbag / Kettlebell Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Fitness Metcon (AMRAP – Rounds and Reps) 60/50 cal Air Bike Then 2 rounds 21-15-9 Dumbbell Push Press Farmer carry Box step ups...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance The Amazing Race (5 Rounds for time) (RX’d) Teams of 2 5 sets: (each/1:1) 20/16 Calorie Air Bike 50ft Front Rack Walking Lunge (75/55) (KG conv: 35/25) Scale Teams of 2 5 sets: (each/1:1) 12/10 Calorie Air Bike 25ft Single Dumbbell Walking Lunge (light) Target time each set: 2:00 – 2:30 Time cap each set: 3:00 Sandbag / Kettlebell Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Fitness Metcon (AMRAP – Rounds and Reps) 60/50 cal Air Bike Then 2 rounds 21-15-9 Dumbbell Push Press Farmer carry Box step ups...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Performance The Amazing Race (5 Rounds for time) (RX’d) Teams of 2 5 sets: (each/1:1) 20/16 Calorie Air Bike 50ft Front Rack Walking Lunge (75/55) (KG conv: 35/25) Scale Teams of 2 5 sets: (each/1:1) 12/10 Calorie Air Bike 25ft Single Dumbbell Walking Lunge (light) Target time each set: 2:00 – 2:30 Time cap each set: 3:00 Sandbag / Kettlebell Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min...Read more