BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Deadstop Deadlift

Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip)

in 15:00

Gyros (Time)

(RX’d)

30 GHDs (or V-Ups)

10 Box Jumps (30/24)

30 Wall Balls (20/14)

10 Box Jumps (30/24)

30 Toes to Bar

10 Box Jumps (30/24)

30 Wall Balls (20/14)

10 Box Jumps (30/24)

30 GHDs (or V-Ups)

(Scale)

30 Sit Ups

10 Box Step Ups (24/20)

20 Wall Ball Thrusters (light)

10 Box Step Ups (24/20)

20 Hanging Knee Raises

10 Box Step Ups (24/20)

20 Wall Ball Thrusters (light)

10 Box Step Ups (24/20)

30 Sit Ups

Target time: 11-13 minutes

Time cap: 15 minutes

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Couch Stretch

2x 10 Reverse Leg Raises (each side)

1 Minute Barbell Forearm 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 permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch

Reverse Leg Raises

Barbell Forearm Stretch

Fitness (Time)

Score Time

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality

12 Flat Bench DB Chest Fly @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Bench Press

Reverse Grip Incline Dumbbell Bench Press

Flat Bench DB Chest Fly

Standing KB Crush Grip French Press

Metcon (AMRAP – Rounds and Reps)

16:00 Amrap

14 Dumbbell Snatch

12 Cal Row

10 Hanging Knee Raises/Toes to Bar