BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

Build to a new 1RM Deadlift

Post: 3 sets of 8 Dumbbell Z-Press

Double DB Z-Press (3 sets
8 Dumbbell Z-Press)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

Golden Hour (AMRAP – Rounds and Reps)

(RX’d)

8:00 AMRAP

12 Dumbbell Deadlift (50s/35s)

48 Double Unders

-Rest 2:00 between AMRAPs-

8:00 AMRAP

8 Dumbbell Bench Press (50s/35s)

8 Box Jump Overs (24/20)

(Scale)

8:00 AMRAP

8 Dumbbell Deadlift (light)

36 Single Unders

-Rest 2:00-

AMRAP 8:00

8 Dumbbell Bench Press (light)

8 Box Step ups (20)

Target number of Rounds each set: 6+ Rounds

Minimum number of Rounds before scaling: 4 Rounds

Fitness – Endurance (AMRAP – Rounds and Reps)

30 Minute AMRAP:

20/16 cal ski

15 Dumbbell Shoulder to Overhead (50s/35s)

10 Burpee Deadlifts (50s/35s)

400m Run

-Rest 1:00 after each round-

*Utilize the rest every round to lower heart rate and get breathing under control. The rest should allow you to maintain similar times for each round