BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance The Amazing Race (5 Rounds for time) (RX’d) Teams of 2 5 sets: (each/1:1) 20/16 Calorie Air Bike 50ft Front Rack Walking Lunge (75/55) (KG conv: 35/25) Scale Teams of 2 5 sets: (each/1:1) 12/10 Calorie Air Bike 25ft Single Dumbbell Walking Lunge (light) Target time each set: 2:00 – 2:30 Time cap each set: 3:00 Sandbag / Kettlebell Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Fitness Metcon (AMRAP – Rounds and Reps) 60/50 cal Air Bike Then 2 rounds 21-15-9 Dumbbell Push Press Farmer carry Box step ups...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Performance The Amazing Race (5 Rounds for time) (RX’d) Teams of 2 5 sets: (each/1:1) 20/16 Calorie Air Bike 50ft Front Rack Walking Lunge (75/55) (KG conv: 35/25) Scale Teams of 2 5 sets: (each/1:1) 12/10 Calorie Air Bike 25ft Single Dumbbell Walking Lunge (light) Target time each set: 2:00 – 2:30 Time cap each set: 3:00 Sandbag / Kettlebell Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Workout The Amazing Race (5 Rounds for time) Freedom (RX’d) Teams of 2 5 sets: (each/1:1) 20/16 Calorie Air Bike 50ft Front Rack Walking Lunge (75/55) (KG conv: 35/25) Independence Teams of 2 5 sets: (each/1:1) 16/13 Calorie Air Bike 50ft Front Rack Walking Lunge (55/45) (KG conv: 25/20) Liberty Teams of 2 5 sets: (each/1:1) 12/10 Calorie Air Bike 25ft Single Dumbbell Walking Lunge (light) Target time each set: 2:00 – 2:30 Time cap each set: 3:00 Strength/Accessory Accessory (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Deadlift Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip) 12:00-15:00 minutes The Challenge (AMRAP – Reps) (RX’d) 10 Sets of :45 on/:15 off: 10 Dumbbell Power Cleans (2x35s/25s) Max Burpee over Dumbbells in remaining time (KG conv: 15/10 DBs) Scale 10 Sets of :45 on/:15 off 8 Dumbbell Power Cleans (2x35s/25s) Max Burpee over Dumbbells (KG conv: 15/10 DBs) Target number of Reps each set: 4+ (40+ total) Minimum number of Reps each set before scaling: 3 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Barbell Forearm Stretch 1 Minute Calf & Big Toe Stretch 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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Deadlift Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip) 12:00-15:00 minutes The Challenge (AMRAP – Reps) (RX’d) 10 Sets of :45 on/:15 off: 10 Dumbbell Power Cleans (2x35s/25s) Max Burpee over Dumbbells in remaining time (KG conv: 15/10 DBs) Scale 10 Sets of :45 on/:15 off 8 Dumbbell Power Cleans (2x35s/25s) Max Burpee over Dumbbells (KG conv: 15/10 DBs) Target number of Reps each set: 4+ (40+ total) Minimum number of Reps each set before scaling: 3 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Barbell Forearm Stretch 1 Minute Calf & Big Toe Stretch 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...Read more