BLK LBL Fitness Club – FITNESS / PERFORMANCE Impala (AMRAP – Rounds and Reps) (RX’d) 12:00 AMRAP 4-8-12-16-20. . . Single Dumbbell Box Step Ups (50/35) (24/20) 10 GHDs (Or Stick Sit Ups) (Scale) 12:00 AMRAP 4-8-12-16-20. . . Box Step Ups (unweighted) (20/16) 10 Sit Ups Target Round: Through the round of 20 step ups Minimum Round before scaling: Into the round of 16 step ups Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Couch Stretch 4x 5 Quad Foam Rolling (each leg) 1 Minute Dorsiflexion Matrix 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. Couch Stretch Quad Foam Rolling...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Paused Front Squat Heavy 2 rep Pause Front Squat (Build in weight) Pause below parallel for 2 seconds before standing in each rep Camaro (3 Rounds for time) (RX’d) 2 Rounds 15 Power Snatch (95/65) 15 Bar Facing Burpees -@6:00– 2 Rounds 12 Overhead Squats (95/65) 12 Burpee Box Jump Overs (24/20) -@12:00– 2 Rounds 10 Squat Snatch (95/65) 10 Burpee Box Get Overs (30/24) (Scale) 2 Rounds 10 Dumbbell Snatch (light) 10 Up Downs -@6:00– 2 Rounds 10 Dumbbell Squats (light) 8 Up Downs Box Step Ups (20/16) -@12:00– 2 Rounds 8 Dumbbell Thrusters (light) 8 Burpee Over Bar Target time each block: Sub 4:00 Time cap each block: 5:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Open Book 2x 1 Minute QL Stretch 20x Shoo the Cat...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Thunderbird (Time) (RX’d) 50-40-30-20-10 Double Unders 25-20-15-10-5 Single Arm Dumbbell Push Press (50/35) 5-4-3-2-1 Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups) (Scale) 50-40-30-20-10 Single Unders 25-20-15-10-5 Single Arm Dumbbell Push Press (light) 15-12-9-6-3 Ring Rows Target time: 12:00-14:00 Time cap: 18:00 Row Warm Up (No Measure) After the metcon, athletes should rest 5+ minutes before preparing for the Row Challenge. Bring the rowers out when ready and dial in your pacing. Row Workout Prep: 3 sets of 30-second Row – Set: Easy-Moderate (65%) – Set 2: Moderate (75%) – Set 3: Moderate-Fast (this should be your planned workout pace) Rest 30-60 seconds between sets Notes: Remember, this is a 1000m (M/F). Start at a moderate-aggressive pace (80%+) and aim to ramp it up in the final 200m. Don’t sell out early only to fall back and end with negative pacing. 1000m Row...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Bulldawgs (Checkmark) Freedom (RX’d) 16:00 EMOM Even minutes: 3 Wall Walks + 10 V-Ups Odd minutes: 16 Jumping Split Lunges + 10 Alternating V-Ups Independence 16:00 EMOM Even minutes: 2 Wall Walks + 10 Suitcase Sit Ups Odd minutes: 14 Jumping Split Lunges + 10 Alternating V-Ups Liberty 16:00 EMOM Even minutes: 3 Inch Worms + 10 Sit ups Odd minutes: 12 Walking Lunge Steps + 10 Crunches Target time: 35-45 seconds Time cap: 50 seconds Workout Option 2 Recovery Workout (Distance) Run OR Machine: 25 Minutes at Zone 1 *Every 5 minutes do a 30 second Farmer’s Carry (2x50lb/35lb) Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Grizzlies (Time) (RX’d) Teams of 2 800m Run 30 Front Squats (185/125) 800m Run 4 Front Squats (185/125) 800m Run 18 Front Squats (185/125) * One partner works at a time. Split reps/calories (sub 60/48 cal Air Bike if needed) (Scale) Teams of 2 For Time 400m Run 30 Wall Ball Squats 400m Run 24 Wall Ball Squats 400m Run 18 Wall Ball Squats (sub 30/24 cal Air Bike if needed) Target time: 17-19:00 Time cap: 24:00 BLFC Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Deficit Sumo DB/KB Deadlift @ moderate weight -rest 30 seconds- 10 Band Pull Through @ moderate weight -rest 30 seconds- 15 Plank Walk (each side) -rest 30 seconds- :30 sec Side Plank (Left) :30 sec Side Plank (Right) -Rest 2 minutes between rounds- * Instead of resting 30-seconds, athletes can partner up and go 1:1...Read more