WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Calorie Ski

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Russian KB Swings

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

KB Gorilla Rows

– Rest 1:00

Score is total reps

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

10 DB Bench Press (2×50/2×35)

10 Strict Chin Ups

100′ Sandbag Carry (150/100)

Rest 1:00 after each round

Accessory (Checkmark)

4 Rounds

Barbell 21’s (7/7/7)

10 DB Single Arm Bent Over Row

Rest 1:00 – 2:00 between rounds

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Teams of 4 (You go, I go)

30:00 AMRAP

200′ Sled Push (100′ each) (3×45/2×45)

15 Synchro Wall Balls (20/14)

10 Synchro Barbell Snatches (75/55)

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

250m Row

5 Hang DB Clean and Jerk (Right Arm)

5 Burpee Over DB

5 Hang DB Clean and Jerk (Left Arm)

500m Row

10 Hang DB Clean and Jerk (Right Arm)

10 Burpee Over DB

10 Hang DB Clean and Jerk (Left Arm)

250m Row

5 Hang DB Clean and Jerk (Right Arm)

5 DB Burpee Over DB

5 Hang DB Clean and Jerk (Left Arm)

Rest 2:00 after each completed round

PERFORMANCE

Power Clean + Hang Power Clean + Push Jerk + Split Jerk

10 Sets

1 complex every 1:30

Build to a heavy complex

Metcon (5 Rounds for time)

5 Sets

3 Power Cleans (185/125)

6 BMU (OR 8 Burpee Pull Ups)

12/10 Calorie Bike

Rest 1:1

RX+ 225/155
TARGET SCORE

Target time: Sub 1:45

Time cap: 2:30

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (AMRAP – Reps)

30:00 AMRAP

Minute 1: Shuttle Runs

Minute 2: KB Swings (53/35)

Minute 3: Calorie Bike

Minute 4: T2B

Minute 5 Calorie Row

Minute 6: Rest
*Score is total reps

25′ Shuttle Runs = 1 Rep

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

400m Run

8 DB Squat Cleans

12 DB Front Rack Alternating Lunges

Rest 2:00 after every 3 rounds.

PERFORMANCE

Tempo Front Squats

5 @ 6/10 RPE

5 @ 6/10 RPE

3 @ 7/10 RPE

3 @ 8/10 RPE

1 @ 9/10 RPE

1 @ 10/10 RPE

Tempo: 3 seconds down, 2 seconds pause at bottom

Metcon (Time)

27-21-15-9

Box Jump Overs (24/20)

Front Rack Alternating Lunge (95/65)

RX + 135/95
TARGET SCORE

Target time:: Sub 13:00

Time cap: 16:00