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...Read more

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 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:...Read more

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...Read more

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...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises Target time each set: 3:00 – 3:30 Time cap each set: 4:00 Optional Gymnastics Ring Muscle-ups / Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken. Strength Option: 4 sets: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent) 5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able. – rest 1 minute between sets – Conditioning Option: 4 sets for Quality: 30 seconds...Read more