BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes Time cap: 15 minutes Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quadruped Forearm Stretch 1 Minute Posterior Shoulder Smash 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. Quardruped Forearm Stretch Posterior Shoulder SmashRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes Time cap: 15 minutes Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quadruped Forearm Stretch 1 Minute Posterior Shoulder Smash 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. Quardruped Forearm Stretch Posterior Shoulder Smash Fitness Functional Pump (Legs & Core) (Checkmark) 3 sets: 10 DB Front...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes Time cap: 15 minutes Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quadruped Forearm Stretch 1 Minute Posterior Shoulder Smash 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. Quardruped Forearm Stretch Posterior Shoulder Smash Fitness Functional Pump (Legs & Core) (Checkmark) 3 sets: 10 DB Front...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Bike 10 Cossack Squats 10 Alternating V-Ups 5 Roll and Reach 3 Pause Back Squats (empty bar) 2. Strength Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 3. Workout Prep 2 sets: 5/4 Calorie Air Bike (at workout pace) 4 Dumbbell Squats (build in weight) Strength/Accessory Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Workout Hummus (Time) Freedom (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (KG conv: 22.5/15 DBs) Independence 7 Rounds 8/7 Calorie Air Bike 10 Dumbbell Front Squats (35s/25s) (KG conv: 15/10 DBs) Liberty 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds) in 15:00 Hummus (Time) (RX’d) 7 Rounds 10/8 Calorie Air Bike 10 Dumbbell Front Squats (50s/35s) (Scale) 7 Rounds 6/5 Calorie Air Bike 8 Single Dumbbell Front Squats (light) Target time: 8-10 minutes Time cap: 15 minutes Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Quadruped Forearm Stretch 1 Minute Posterior Shoulder Smash 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. Quardruped Forearm Stretch Posterior Shoulder Smash Fitness Functional Pump (Legs & Core) (Checkmark) 3 sets: 10 DB Front...Read more