BLK LBL Fitness Club – FITNESS / PERFORMANCE
Performance
Deadstop Deadlift
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
The Challenge (AMRAP – Reps)
(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)
Scale
10 Sets of :45 on/:15 off
8 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells
(KG conv: 15/10 DBs)
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
Fitness
Metcon (Time)
10/8 cal ski or row
15 burpees
10/8 cal ski or row
-Rest 1:00 min
20/16 cal bike
15 burpees
20/16 cal bike
-Rest 1:00 min
30/24 cal ski or row
15 burpees
30/24 cal ski or row
-Rest 1:00 min
40/32 cal bike
15 burpees
40/32 cal bike
-Rest 3:00 min
40/32 cal ski or row
15 burpees
40/32 cal ski or row
-rest 1:00 min
30/24 cal bike
15 burpees
30/24 cal bike
-Rest 1:00 min
20/16 cal ski or row
15 burpees
20/16 cal ski or row
-Rest 1:00 min
10/8 cal bike
15 burpees
10/8 cal bike
-Rest 1:00 min
Scored by Total Time, Time cap 50 min