BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row (at workout pace) 4 Wall Balls 3 Toes to Bar Workout Survivor (5 Rounds for time) Freedom (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Independence 5 sets (1 set every 5:00) 20/15 Calorie Row 16 Wall Balls (14/10) 12 Toes to Bar (KG conv: 6/4 WB) Liberty 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises Target time each set: 3:00 – 3:30 Time cap each set: 4:00 Gymnastics Ring Muscle-ups / Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises Target time each set: 3:00 – 3:30 Time cap each set: 4:00 Optional Gymnastics Ring Muscle-ups / Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken. Strength Option: 4 sets: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent) 5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able. – rest 1 minute between sets – Conditioning Option: 4 sets for Quality: 30 seconds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) 45 Minute Fartlek Run, Bike, Ski, or Row (your choice). This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace. Performance / Fitness Chocolate and Strawberries (Checkmark) (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull-ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Scale Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 secondsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Chocolate and Strawberries (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull-ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Independence Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×35/25) Minute 2: 8 Strict Pull ups Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: DB 2×15/10) Liberty Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 seconds Workout Option 2 Recovery Workout (Checkmark) 45 Minute Fartlek Run, Bike, Ski, or Row (your choice). This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Barbell Prep – all to power position Burgener Warm Up Clean – 3-5 reps of each movement. 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Mayhem Hip Halo Activation Burgener Warm Up Clean Prone Is, Ts, & Ys (no weight or very light plates) Power Clean + Push Jerk (Weight) 12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerks -Then- 20 Sets (New...Read more