BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

30-second Jump Rope

5 Up Downs over Line

10 Suitcase Deadlifts (each)

10 Glute Bridges

5 Downward dog to Upward Dog Transition

2. Strength

Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)

12:00-15:00 minutes

3. Workout Prep

2 sets:

3 Dumbbell Power Cleans (build in weight)

2 Burpee Over Dumbbells

Strength/Accessory

Deadstop Deadlift

Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)

12:00-15:00 minutes

Workout

The Challenge (AMRAP – Reps)

Freedom (RX’d)

10 Sets of :45 on/:15 off:

10 Dumbbell Power Cleans (2x35s/25s)

Max Burpee over Dumbbells in remaining time

(KG conv: 15/10 DBs)

Independence

10 Sets of :45 on/:15 off

8 Dumbbell Power Cleans (2x35s/25s)

Max Burpee over Dumbbells

(KG conv: 15/10 DBs)

Liberty

10 Sets of :45 on/:15 off

8 Dumbbell Power Cleans (light)

Max Up Downs

Target number of Reps each set: 4+ (40+ total)

Minimum number of Reps each set before scaling: 3

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Barbell Forearm Stretch

1 Minute Calf & Big Toe 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.
Barbell Forearm Stretch

Calf & Big Toe Stretch