BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

10:00 AMRAP

10 Banded Pass Throughs

3 Inchworms

3 Snatch Deadlifts (empty bar)

3 High Hang Muscle Snatch (empty bar)

3 Power Snatch (empty bar)

5 Kip Swings

10 Alternating V-Ups

2. Workout Prep

3 sets:

3 Toes to Bar

3 Power Snatch (build in weight)

Workout

Bearded Dragon (Time)

Freedom (RX’d)

45 Toes to Bar

45 Power Snatches (95/65)

45 Toes to Bar

(KG conv: 42.5/30 PS)

Independence

35 Toes to Bar

45 Power Snatches (75/55)

35 Toes to Bar

(KG conv: 35/25 PS)

Liberty

30 Hanging Knee Raises

30 Hang Dumbbell Snatch

30 Hanging Knee Raises

Target time: Sub 12:00

Time cap: 15:00

Strength/Accessory

Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)

3-4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7

-Rest 1 minute between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts

Bent Over Lateral Raises

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Quardruped Forearm Stretch

2x 10 Reverse Leg Raises (each side)

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.
Quardruped Forearm Stretch

Reverse Leg Raises

Calf & Big Toe Stretch