BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance / Fitness 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (Scale) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20 Dumbbell Deadlifts (light) 20 Dumbbell Hang Power Cleans (light) 20 Dumbbell Push Press (light) -Pick up where you left off after each set Target number of reps each set: 70+ Reps Minimum number of reps before scaling: 50 reps Target Total Rounds across all 4 sets: 3+ rounds Strength/Accessory BLFC Mini-Pump – Glutes and Core (Checkmark) 3-4 rounds: 10 Band Pull Through @ moderate weight -rest 30 seconds- 10 GHD Hip Raise @ moderate weight (or Supermans) -rest 30 seconds- 10 Single Leg DB Hip Thrust @ moderate weight...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance / Fitness 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (Scale) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20 Dumbbell Deadlifts (light) 20 Dumbbell Hang Power Cleans (light) 20 Dumbbell Push Press (light) -Pick up where you left off after each set Target number of reps each set: 70+ Reps Minimum number of reps before scaling: 50 reps Target Total Rounds across all 4 sets: 3+ rounds Strength/Accessory BLFC Mini-Pump – Glutes and Core (Checkmark) 3-4 rounds: 10 Band Pull Through @ moderate weight -rest 30 seconds- 10 GHD Hip Raise @ moderate weight (or Supermans) -rest 30 seconds- 10 Single Leg DB Hip Thrust @ moderate weight...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance / Fitness 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (Scale) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20 Dumbbell Deadlifts (light) 20 Dumbbell Hang Power Cleans (light) 20 Dumbbell Push Press (light) -Pick up where you left off after each set Target number of reps each set: 70+ Reps Minimum number of reps before scaling: 50 reps Target Total Rounds across all 4 sets: 3+ rounds Strength/Accessory BLFC Mini-Pump – Glutes and Core (Checkmark) 3-4 rounds: 10 Band Pull Through @ moderate weight -rest 30 seconds- 10 GHD Hip Raise @ moderate weight (or Supermans) -rest 30 seconds- 10 Single Leg DB Hip Thrust @ moderate weight...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (KG conv: 35/25) Independence Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (65/45) 40 Hang Power Cleans (65/45) 40 Shoulder to Overhead (65/45) -Pick up where you left off after each set (KG conv: 30/20) Liberty Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20 Dumbbell Deadlifts (light) 20 Dumbbell Hang Power Cleans (light) 20 Dumbbell Push Press (light) -Pick up where you left off after each set Target number of reps each set: 70+ Reps Minimum number of reps before scaling: 50 reps Target Total Rounds across all 4 sets: 3+ rounds Strength/Accessory BLFC Mini-Pump – Glutes...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Workout Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Roll and Reach 10 Cat/Cows 5 Deadlifts (empty bar) 5 Muscle Cleans + 5 Shoulder Press (empty bar) 5 Up Downs 2. Workout Prep 2 sets: 3 Deadlifts 3 Hang Power Cleans 3 Shoulder to Overhead -build across sets- 4.40 Challenge Workout #3 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (75/55) 40 Hang Power Cleans (75/55) 40 Shoulder to Overhead (75/55) *Pick up where you left off after each set (KG conv: 35/25) Independence Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 40 Deadlifts (65/45) 40 Hang Power Cleans (65/45) 40 Shoulder to Overhead (65/45) -Pick up where you left off after each set (KG conv: 30/20) Liberty Teams of 2 4 Sets: (each/1:1) 4:00 AMRAP 20...Read more