BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench Press (empty bar) 5 Scap Pull-ups 10 Single Arm Dumbbell Upright Row (each) 2. Strength 10 sets 3 Tempo Bench Press (60-70%) -rest 60-90 seconds between sets- 3. Workout Prep 2 sets: 2 Push Ups + Renegade Row (each) 10ft Single Dumbbell Walking Lunge Strength/Accessory Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Workout Nile Monitor (Time) Freedom (RX’d) 13-11-9-7-5 Push Up + Renegade Row (50s/35s) -50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row- (KG conv:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Nile Monitor (Time) (RX’d) 13-11-9-7-5 Push Up + Renegade Row (50s/35s) -50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row- (Scale) 13-11-9-7-5 Dumbbell Bench + Bent Over Double Dumbbell Row (light) -50ft Walking Lunge after each set Bench + Bent over Row- Target time: 12-14:00 Time cap: 15:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 15 Side Lying Rotations (each side) 1 Minute Band Wrist Mobilization 1 Minute Posterior Shoulder Smash Note: the easy cardio portion should be...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Bench Press Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Bench Press (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 seconds between sets- Nile Monitor (Time) (RX’d) 13-11-9-7-5 Push Up + Renegade Row (50s/35s) -50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row- (Scale) 13-11-9-7-5 Dumbbell Bench + Bent Over Double Dumbbell Row (light) -50ft Walking Lunge after each set Bench + Bent over Row- Target time: 12-14:00 Time cap: 15:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 15 Side Lying Rotations (each side) 1 Minute Band Wrist Mobilization 1 Minute Posterior Shoulder Smash Note: the easy cardio portion should be...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar) 3 High Hang Muscle Snatch (empty bar) 3 Power Snatch (empty bar) 5 Kip Swings 10 Alternating V-Ups 2. Workout Prep 3 sets: 3 Toes to Bar 3 Power Snatch (build in weight) Workout Bearded Dragon (Time) Freedom (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar (KG conv: 42.5/30 PS) Independence 35 Toes to Bar 45 Power Snatches (75/55) 35 Toes to Bar (KG conv: 35/25 PS) Liberty 30 Hanging Knee Raises 30 Hang Dumbbell Snatch 30 Hanging Knee Raises Target time: Sub 12:00 Time cap: 15:00 Strength/Accessory Mayhem Mini-Pump – Glutes and Shoulders (Checkmark) 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 Bent Over Lateral...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Bearded Dragon (Time) (RX’d) 45 Toes to Bar 45 Power Snatches (95/65) 45 Toes to Bar (Scale) 30 Hanging Knee Raises 30 Hang Dumbbell Snatch 30 Hanging Knee Raises Target time: Sub 12:00 Time cap: 15:00 Strength/Accessory BLFC Mini-Pump – Glutes and Shoulders (Checkmark) 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7 -Rest 1 minute between rounds- * Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Weighted Hip Thrusts Bent Over Lateral Raises Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quardruped Forearm Stretch 2x 10 Reverse Leg Raises (each...Read more