BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t sets- (KG conv: 42.5/30 OHS) Scaled 5 Sets: 40 Single Unders 10 Dumbbell Front Squats (light) 5 Jumping Pull Ups -rest 1:1 between sets- Target time each set: 1:10 – 1:25 Time cap each set: 1:30 Fitness Zone 2 (No Measure) 5:00 Bike Metcon (AMRAP – Reps) 5 sets: 1:00 Up Downs 1:00 Kettlebell Swings 1:00 Sit Ups 1:00 Mountain Climbers 1:00 RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) -Complete Unbroken- Tarzan (5 Rounds for time) (RX’d) 5 Sets: 48 Double Unders 12 Overhead Squats (95/65) 4 Bar Muscle Ups (Or 8 Chest to Bar) -rest 1:1 b/t sets- (KG conv: 42.5/30 OHS) Scaled 5 Sets: 40 Single Unders 10 Dumbbell Front Squats (light) 5 Jumping Pull Ups -rest 1:1 between sets- Target time each set: 1:10 – 1:25 Time cap each set: 1:30 Fitness Zone 2 (No Measure) 5:00 Bike Metcon (AMRAP – Reps) 5 sets: 1:00 Up Downs 1:00 Kettlebell Swings 1:00 Sit Ups 1:00 Mountain Climbers 1:00 RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Trashin’ the Camp (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHDs (Or Stick Sit Ups) 100 Single Unders Independence 80 Single Unders 25 Sit Ups 80 Single Unders 25 V-Ups 80 Single Unders 25 GHDs + 6in Riser (Or Stick Sit Ups) 80 Single Unders Liberty 60 Single Unders 20 Sit Ups 60 Single Unders 20 Alternating V-Ups 60 Single Unders 20 Wall Ball Sit Ups 60 Single Unders Target time: 8-10 minutes Time cap: 14 minutes Workout Option 2 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

BLK LBL Fitness Club – FITNESS / PERFORMANCE 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. Performance / Fitness Trashin’ the Camp (Time) (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHDs (Or Stick Sit Ups) 100 Single Unders Scale 60 Single Unders 20 Sit Ups 60 Single Unders 20 Alternating V-Ups 60 Single Unders 20 Wall Ball Sit Ups 60 Single Unders Target time: 8-10 minutes Time cap: 14 minutesRead 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. Mayhem 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 A. Burgener Warm up Snatch (3-5 reps at each position) 1. Down and up – “SPEED THROUGH THE MIDDLE” 2. Elbows high and outside – “BAR CLOSE” 3. Muscle snatch – “STRONG TURNOVER” 4. Snatch land – “FOOT WORK” 2”, 4”, 6” 5. Snatch drop – “FOOT WORK” B. Skill Transfer Exercises Snatch – 3-5 reps of each movement 1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH” 2. Overhead squat, “CORE STRENGTH” 3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”...Read more