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

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

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

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