BLK LBL Fitness Club – FITNESS / PERFORMANCE 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 * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 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 * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo Front Squat (empty bar) 2. Strength 10 sets 3 Tempo Front Squat (60-70%) -rest 60-90 between sets- 3. Workout Prep 1 set: 5/4 Calorie Air Bike 5 Kettlebell Swings 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 * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Workout Komodo Dragon (Time) Freedom (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (KG conv: 24/16 KB) Independence 5 Rounds 15/12 Calorie Air Bike 20 Kettlebell Swings (35/26) (KG conv: 16/12 KB) Liberty 5 Rounds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 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 * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Fitness / Performance Two Worlds (2 Rounds for time) (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict Pull Ups) 50ft Single Dumbbell Walking Lunge (50/35) -Rest 5:00 between sets- Scale 2 sets 5 rounds 2 Zombie Climbs 50ft Walking Lunge Rest 5 minutes between sets Target time each set: 4-6 minutes Time cap each set: 7 minutes Recovery Workout (Checkmark) Fartlek Run or Trail Run or Hike 45-60 Minutes *Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.Read more