Call Us: (480) 664-4040

WOD

Refer A Friend

Invite A Friend To Check Us Out!
25
Sep

SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Checkmark)

35:00 AMRAP

10 Chin Ups

15 Push Ups

20 Calorie Ski

10 DB Bench Press

15 DB Bent Over Rows

20 Calorie Row

10 DB Hammer Curls

150′ DB Farmer Carry

20 Calorie Bike

24
Sep

SATURDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

Teams of 2

10 Rounds (You go, I go)

200m Run

20 Wallballs (20/14)

10 Burpee Over Bar

5 Power Cleans (155/105)
TARGET SCORE:

Target time: Sub 30:00

Time cap: 35:00

24
Sep

SATURDAY WEIGHTLIFTING

BLK LBL Fitness Club – WEIGHTLIFTING

Muscle Snatch + Tempo OHS (3 sec descent & ascent) + Sn Power Drops (2″ squat ,4″ squat ,6″ squat) + Snatch Drop

3 Sets of:

3 Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE

** For the Snatch Power Lands, Each land counts as 1 repetition. So you will do a 2″ squat land and that will be your first rep. Then you will do a 4″ squat land and that will be your second rep. Then you will do a 6″ squat land and that will be your third repetition. You will then move onto your snatch land (which will be in a full squat) for one repetition**

Snatch Pull + Hang Snatch + Snatch (4-4-3-3-3)

2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE

2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE

Snatch Pull

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

3 Snatch Pulls @ 90% 1 RM Snatch

23
Sep

FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

10 Rounds for Time

10 Hang Double DB Snatches

100 Single Unders (OR Double Unders)

10 Alternating DB Push Press

500m Row
Time cap: 30:00

PERFORMANCE

Hang Power Snatch (1X3)

Build to a heavy 3 reps

Metcon (Time)

5 Rounds

12 GHD (OR 18 AbMat Situps)

9 Hang Power Snatches (95/65)

6 BMU (OR 8 Burpee Pull-Ups)
TARGET SCORE:

Target time: Sub 14:00

Time cap:16:00

21
Sep

WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

Charissa’s Mid-Life Crisis / Birthday Workout

CASH IN

21-16-9 (46 reps)

Burpee Box Get-Overs (20in, 24in, 30in)

Wall Balls (20/14)

46 (30) Jumping Pull-ups

46 (30) Hang Power Cleans (45/35 BB)

46 (30) Step Back Lunges (body weight)

46 (30) Push Press (45/35 BB)

46 (30) Knees to Elbow

46 (30) Alt DB Snatches (35/20)

46 (30) Double Unders/Single Unders

CASH OUT

9 DB Deadlifts (50s/35s)

21 Bike Cal Sprint
Time Cap: 35:00

1 2 3 308