WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 50 Rounds For Time: (25 each) “I Go, You Go Style” 2 Power Snatch (95/65) 5 Toes-To-Bar 7 Cal Echo Bike Time CAP: 40min.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE Snatch Pull + Hang Snatch + Snatch 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE 1 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 Snatch Pull + Snatch 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Snatch @ 8/10 RPE 1 Snatch Pull + 1 Snatch @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 10 KB Deadlift 15 Box Jump Overs 20/16 Calorie Bike Rest 2:00 after every 3 rounds PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 2 Deadlift @ 7/10 RPE 1 Deadlift @ 8/10 RPE 3 Deadlift @ 7/10 RPE 2 Deadlift @ 8/10 RPE 1 Deadlift @ 9/10 RPE 1 Deadlift @ 9+/10 RPE Metcon (AMRAP – Reps) AMRAP 9 Minutes 3 Squat Cleans (135/95) 1 Wall Walks 3 Squat Cleans (135/95) 2 Wall Walks 3 Squat Cleans (135/95) 3 Wall Walks 6 Squat Cleans (135/95) 4 Wall Walks 6 Squat Cleans (135/95) 5 Wall Walks 6 Squat Cleans (135/95) 6 Wall Walks 9 Squat Cleans (135/95) 7 Wall Walks RX+ (155/105)TARGET SCORE Target reps: 48+ (Through the 6 Wall Walks)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (8 Rounds for time) 4 sets (1 set every 10 minutes) 15/12 Calorie Row 15 Burpee Over Rower 15/12 Calorie Row -at 5 minutes- 200m Run 10 Burpee Broad Jumps (4/3ft) 200m Run -rest until 10 minutes then start at the top-TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 15 Hand Release Push Ups 10 DB Drags Rest 1:00 between sets Even Sets 15 DB Push Press 10 V-Ups PERFORMANCE Bench Press 10 Bench Press @ 5.5/10 RPE 8 Bench Press @ 6/10 RPE 6 Bench Press @ 7/10 RPE 4 Bench Press @ 7.5/10 RPE 2 Bench Press @ 8.5/10 RPE Metcon (AMRAP – Reps) 15 EMOM (:30 ON / :30 OFF) Minute 1: T2B Minute 2: HSPU (OR DB Push Press) Minute 3: GHD (OR AbMat Sit Ups)Read more