BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike 5 Inchworms 3 Snatch Deadlifts (empty bar) 3 Hang Muscle Snatch (empty bar) 3 Power Snatch (empty bar) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 3 Power Snatch (singles, build in weight) Workout Deadwood (Checkmark) Freedom (RX’d) Every 2:00 (7 sets) 12/10 Calorie Air Bike 3 Power Snatch (singles, build in weight) Independence Every 2:00 (7 sets) 10/8 Calorie Air Bike 3 Power Snatch (singles, build in weight) Liberty Every 2:00 (7 sets) 8/7 Calorie Air Bike 8 Dumbbell Snatch (light) Target time each set Air Bike: Sub 45 seconds Power Snatch: Sub 25 seconds Time cap each set: Air Bike: 50 seconds Power Snatch: 30 seconds Gymnastics Gymnastics: Handstand Push-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 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- Badlands (Time) (RX’d) 15-12-9 Hang Squat Clean (115/85) Burpee Box Get Over (30/24) Chest to Bar Pullups (Scale) 15-12-9 Hang Dumbbell Squat Clean (light) Up Down Box step up (24/20) Jumping Pull Ups Target time: 8-10 minutes Time cap: 12 minutes Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Shoulder Extension Bridges 20 Scorpion Kicks (each side) 1 Minute Barbell Forearm Stretch Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...Read more

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