BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 5 light Dumbbell Hang Cleans 5 Up Downs 5 Kip Swings 5 Ring Rows 3 Tempo Front Squats 2. Strength 8 sets 2 Tempo Front Squat (70-80%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 between sets- 3. Workout Prep 2 sets: 3 Hang Dumbbell Squat Cleans (build-in weight) 2 Burpee Box Get Overs (build-in height) Set 1: 5 Pull Ups Set 2: 3 Chest to Bar Strength/Accessory Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 8 sets 2 Tempo Front Squat (70-80%) Tempo = 3 sec down/no pause/1 sec up/no pause (3010) -rest 60-90 between sets- Workout Badlands (Time) Freedom (RX’d) 15-12-9 Hang Squat Clean (115/85) Burpee Box...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Six Grandfathers (Time) (RX’d) 100/80 Calorie Row -into- 5 Rounds 50 Double Unders 10 Handstand Push Ups -into- 100/80 Calorie Row (Scale) 50/40 Calorie Row -into- 5 Rounds 50 Single Unders 10 Dumbbell Push Press (light) -into- 50/40 Calorie Row Target time: 19-21 minutes Time cap: 30 minutes Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 1 Minute Dorsiflexion Matrix 1 Minute Forearm 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. Bootstrappers Dorsiflexion Matrix Forearm Smash Fitness (AMRAP – Rounds and Reps) 15-12-9-6-3 Alt. Dumbbell Snatch Alt Box Step Ups Cal Ski...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Row 30-second Jump Rope 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 5/4 Calorie Row 10 Double Unders 3 Handstand Push Ups Workout Six Grandfathers (Time) Freedom (RX’d) 100/80 Calorie Row -into- 5 Rounds 50 Double Unders 10 Handstand Push Ups -into- 100/80 Calorie Row Independence 80/64 Calorie Row -into- 5 Rounds 35 Double Unders 7 Handstand Push Ups -into- 80/64 Calorie Row Liberty 50/40 Calorie Row -into- 5 Rounds 50 Single Unders 10 Dumbbell Push Press (light) -into- 50/40 Calorie Row Target time: 19-21 minutes Time cap: 30 minutes Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 1 Minute Dorsiflexion Matrix 1 Minute Forearm Smash Note: the easy cardio portion should be done immediately...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Les Bleus (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs Perform 6 Line Facing Burpees after each round * Each shuttle run rep is 25 feet down + 25 feet back. Independence 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4 Line Facing Burpees after each round. Liberty 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4 Up Downs after each round. Target Time: 11-13 minutes Time Cap: 16 minutes Workout Option 2 Recovery Workout (Checkmark) 45-60 Minute AMRAP Run on Runner @Zone 2 Pace *Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort. Alternative option: 45-60 Minute AMRAP on any machine available @Zone 2 Pace *Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Les Bleus (Time) (RX’d) 10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs Perform 6 Line Facing Burpees after each round * Each shuttle run rep is 25 feet down + 25 feet back. (Scaled) 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4 Up Downs after each round. Target Time: 11-13 minutes Time Cap: 16 minutes Workout Option 2 Recovery Workout (Checkmark) 45-60 Minute AMRAP Run on Runner @Zone 2 Pace *Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort. Alternative option: 45-60 Minute AMRAP on any machine available @Zone 2 Pace *Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.Read more