BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

4×2 @ 70%

Post: 3 sets of 10 Dumbbell Bench Press (light/moderate)

Dumbbell Bench Press (Weightlifting Variable Reps & Sets)

3 sets. of 10 Dumbbell Bench Press (light/moderate)

The Nine-Nine (6 Rounds for reps)

(RX’d)

6 sets

1:00 AMRAP

5 Burpee over Bar

25ft Overhead Walking Lunge (95/65)

Max Burpee over Bar

-rest 1:00 between sets-

(Scale)

6 sets

1:00 AMRAP

5 Up Downs

25ft Dumbbell Walking Lunge (light)

Max Up Downs

-rest 1:00 between sets-

Target number of reps each set: 8+ burpees

Minimum number of reps before scaling: 5 burpees

Fitness (5 Rounds for calories)

5 sets (New Set Every 5:00)

25 Pushups

60 yd Farmer Carry

Max Bike Calories in remaining time

Stimulus is moderate/purposeful

Pushups can be done from floor, box, rig, or plate press

Dumbbells for Farmers Carry should be heavy but able to hold for at least 30yds. Athletes should focus on quick steps and strong core to not overextend the back

October Step-Up Challenge (AMRAP – Reps)

Week 2 (October 5 – October 11): accumulate 300 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Log the number of step-ups you completed TODAY below. Then, on Saturday, note if you hit your weekly target of 300 step-ups accumulated throughout the week.

Full details for this challenge can be found on October 1st.