WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

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

Meters Ski or Row

– Rest 1:00

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

Hand Release Push Ups

– Rest 1:00

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

KB Goblet Squat

– Rest 1:00

Score is total reps

PERFORMANCE

Metcon (5 Rounds for time)

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 3 minutes between sets-

RX = Wear a 20/14# vest.
TARGET SCORE

Target time each set: 4-4:30

Time cap each set: 5 minutes

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

400m Run

8 DB Deadlift

12 Burpees

Rest 3:00 after every 3 rounds

PERFORMANCE

Power Clean and Jerk

10:00 EMOM

1 Power Clean and Jerk very minute on the minute. Build to a heavy single.

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1: 200m Run

Minute 2: 10 – 20 KB Swings

Minute 3: 10 – 20 AbMat Sit Ups

Minute 4: 8 – 15 Calorie Ski

Minute 5: Rest

PERFORMANCE

Power Snatch

10:00 EMOM

1 Power snatch every minute on the minute building in weight.

*Start light and build to a heavy single.

Metcon (3 Rounds for time)

3 Sets

10 Devil Press(2×50/2×35)

75 Double Unders

10 Devil Press

Rest 1:1
TARGET SCORE

Target time: Sub 3:00

Time cap: 4:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Ski

10 Barbell Bench Press (Moderate)

15 Banded Tricep Extensions

20/15 Calorie Bike

10 DB Hammer Curls (Moderate)

15 DB Seated Strict Press (Moderate)

20/15 Calorie Row

10 V-Ups

15 Flutter Kicks (L+R = 1 Rep)

PERFORMANCE

Vested Sunday (Time)

6 Rounds

30/24 Calorie Bike

20 Burpee to 6” Target

10 Alternating DB Snatches (70/50)

*Wear a 20/14# vest

BLK LBL Fitness Club – WEIGHTLIFTING

SOTS Press (5 SOTS Press @ 5/10 RPE
5 SOTS Press @ 6/10 RPE
3 SOTS Press @ 6.5/10 RPE
3 SOTS Press @ 7/10 RPE
1 SOTS Press @ 7.5/10 RPE

)

5 SOTS Press @ 5/10 RPE

5 SOTS Press @ 6/10 RPE

3 SOTS Press @ 6.5/10 RPE

3 SOTS Press @ 7/10 RPE

1 SOTS Press @ 7.5/10 RPE

Muscle Snatch + Snatch Balance + Overhead Squat

3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 6/10 RPE

3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 6.5/10 RPE

3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 7/10 RPE

3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 7.5/10 RPE

Snatch

3 Squat Snatch @ 6/10 RPE

3 Squat Snatch @ 6.5/10 RPE

2 Squat Snatch @ 7/10 RPE

2 Squat Snatch @ 7.5/10 RPE

1 Squat Snatch @ 8/10 RPE

1 Squat Snatch @ 8.5/10 RPE

1 Squat Snatch @ 8.5/10 RPE