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 – FITNESS / PERFORMANCE 4.40 Challenge Workout (Time) (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35)) **Start with the Machine (KG conv: 85/50 Bar or 22.5/15 DBs) Scale Teams of 2 220 calories on any machine -Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups Target time: Sub 40 minutes Time cap: 50 minutes Strength/Accessory Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality -rest 30 seconds- 12 Standing DB Lateral Raise @ moderate weight – maintain quality -rest 30 seconds- 10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality -rest 30 seconds- 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality -Rest 2 minutes between rounds-...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 4.40 Challenge Workout (Time) (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35)) **Start with the Machine (KG conv: 85/50 Bar or 22.5/15 DBs) Scale Teams of 2 220 calories on any machine -Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups Target time: Sub 40 minutes Time cap: 50 minutes Strength/Accessory Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality -rest 30 seconds- 12 Standing DB Lateral Raise @ moderate weight – maintain quality -rest 30 seconds- 10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality -rest 30 seconds- 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality -Rest 2 minutes between rounds-...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Banded Pull Aparts 5 Bench Press (build in weight) 10 Sit Ups 10 Box Step Ups 2. Workout Prep 2 sets: 5/4 Calorie Machine 2 Bench Press -practice transitioning on and off machines Workout 4.40 Challenge Workout (Time) Freedom (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35)) **Start with the Machine (KG conv: 85/50 Bar or 22.5/15 DBs) Independence Teams of 2 440 calories on any machine -Every 3:00 perform 4 Bench Press (155/95) or 8 Push-ups or 8 Dumbell Bench (2×50/35) (KG conv: 70/42.5 Bar or 22.5/15 DBs) Liberty Teams of 2 220 calories on any machine -Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 4.40 Challenge Workout (Time) (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35)) **Start with the Machine (KG conv: 85/50 Bar or 22.5/15 DBs) Scale Teams of 2 220 calories on any machine -Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups Target time: Sub 40 minutes Time cap: 50 minutes Strength/Accessory Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality -rest 30 seconds- 12 Standing DB Lateral Raise @ moderate weight – maintain quality -rest 30 seconds- 10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality -rest 30 seconds- 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality -Rest 2 minutes between rounds-...Read more