BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance / Fitness

4.40 Challenge Workout #3 (AMRAP – Rounds and Reps)

(RX’d)

Teams of 2

4 Sets: (each/1:1)

4:00 AMRAP

40 Deadlifts (75/55)

40 Hang Power Cleans (75/55)

40 Shoulder to Overhead (75/55)

*Pick up where you left off after each set

(Scale)

Teams of 2

4 Sets: (each/1:1)

4:00 AMRAP

20 Dumbbell Deadlifts (light)

20 Dumbbell Hang Power Cleans (light)

20 Dumbbell Push Press (light)

-Pick up where you left off after each set

Target number of reps each set: 70+ Reps

Minimum number of reps before scaling: 50 reps

Target Total Rounds across all 4 sets: 3+ rounds

Strength/Accessory

BLFC Mini-Pump – Glutes and Core (Checkmark)

3-4 rounds:

10 Band Pull Through @ moderate weight

-rest 30 seconds-

10 GHD Hip Raise @ moderate weight (or Supermans)

-rest 30 seconds-

10 Single Leg DB Hip Thrust @ moderate weight

-rest 30 seconds-

15 Overhead Plate sit-ups

-rest 30 seconds-

7 Around the Worlds (each side)

-Rest 2 minutes between rounds-

* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Band Pull Through

GHD Hip Raise

Supermans

Single Leg DB Hip Thrust

Around the Worlds