BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Deadlift Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip) in 15:00 Gyros (Time) (RX’d) 30 GHDs (or V-Ups) 10 Box Jumps (30/24) 30 Wall Balls (20/14) 10 Box Jumps (30/24) 30 Toes to Bar 10 Box Jumps (30/24) 30 Wall Balls (20/14) 10 Box Jumps (30/24) 30 GHDs (or V-Ups) (Scale) 30 Sit Ups 10 Box Step Ups (24/20) 20 Wall Ball Thrusters (light) 10 Box Step Ups (24/20) 20 Hanging Knee Raises 10 Box Step Ups (24/20) 20 Wall Ball Thrusters (light) 10 Box Step Ups (24/20) 30 Sit Ups Target time: 11-13 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 Couch Stretch 2x 10 Reverse Leg Raises (each side) 1 Minute Barbell Forearm Stretch Note: the easy cardio portion...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Chameleon (Time) (RX’d) 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (35/25) (KG conv: 15/10) (Scaled) 3 rounds 15/12 Calorie Air Bike (or 750/675m Bike Erg) 10 Jumping Chin Ups Target time: 10-12 minutes Time cap: 15 minutes Fitness (Active Recovery) Recovery Workout (Checkmark) Progressive Run or Trail Run or Hike 45-60 Minutes *5 min warm up, then 10 min easy, 10 min moderate, 10 min hard, cool down pace remaining time.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Chameleon (Time) (RX’d) 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (35/25) (KG conv: 15/10) (Scaled) 3 rounds 15/12 Calorie Air Bike (or 750/675m Bike Erg) 10 Jumping Chin Ups Target time: 10-12 minutes Time cap: 15 minutes Fitness (Active Recovery) Recovery Workout (Checkmark) Progressive Run or Trail Run or Hike 45-60 Minutes *5 min warm up, then 10 min easy, 10 min moderate, 10 min hard, cool down pace remaining time.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Chameleon (Time) Freedom (RX’d) 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (35/25) (KG conv: 15/10) Independence 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (25/15) (KG conv: 10/7) Liberty 3 rounds 15/12 Calorie Air Bike (or 750/675m Bike Erg) 10 Jumping Chin Ups Target time: 10-12 minutes Time cap: 15 minutes Workout Option 2 Recovery Workout (Checkmark) Progressive Run or Trail Run or Hike 45-60 Minutes *5 min warm up, then 10 min easy, 10 min moderate, 10 min hard, cool down pace remaining time.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (KG conv: 35/25) Independence Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (65/45) 40 Hang Power Cleans (65/45) 40 Shoulder to Overhead (65/45) -Pick up where you left off after each set (KG conv: 30/20) Liberty Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20 Dumbbell Deadlifts (light) 20 Dumbbell Hang Power Cleans (light) 20 Dumbbell Push Press (light) -Pick up where you left off after each set Target number of reps each set: 70+ Reps Minimum number of reps before scaling: 50 reps Target Total Rounds across all 4 sets: 3+ rounds Strength/Accessory BLFC Mini-Pump – Glutes...Read more