WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20 Calorie Bike 10 KB Suitecase Deadlifts 10 V-Ups 40 Calorie Bike 20 KB Suitecase Deadlifts 20 V-Ups 60 Calorie Bike 30 KB Suitecase Deadlifts 30 V-Ups 80 Calorie Bike 40 KB Suitecase Deadlifts 40 V-Ups 100 Calorie Bike 50 KB Suitecase Deadlifts 50 V-UpsTime Cap: 20:00 Accessory (Checkmark) 3-4 Sets 10 Weighted Glute Bridges 10 Bird Dogs 10 Weighted Cossack SquatRest 2:00 between sets PERFORMANCE Deadlift 3 Deadlifts @ 6/10 RPE 3 Deadlifts @ 7/10 RPE 3 Deadlifts @ 8/10 RPE 3 Deadlifts @ 9/10 RPE 3 Deadlifts @ 9.5/10 RPE 3 Deadlifts @ 10/10 RPE Metcon (Time) 4 Rounds 200m Run 5 Power Clean (165/115) 50 Double Unders RX+ 185/125TARGET SCORE Target time: Sub 9:00 Time cap: 12:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 10:00 EMOM Odd: 12/10 Calorie Bike Even: Athlete Choice (3-5 BMU | 5-7 Strict Pull Ups | 10-15 Pull Ups or C2B) -Into- 10:00 EMOM Odd: 15/12 Calorie Row Even: 10 Burpee Over Rower -Into- 10:00 EMOM Odd: 12/10 Calorie Ski Even: 10 Weighted AbMat SitupsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 12/10 Calorie Row 5 KB Push Press 10 Alternating KB Goblet Step Back Lunges 5 KB Push Press Rest 2:00 between each set PERFORMANCE Bench Press 5 Bench Press @ 5.5/10 RPE 5 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8/10 RPE *Superset with 3 strict chin ups. Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 8 DB Push Press (50/35) (Right) 25ft DB Overhead Walking Lunge (50/35) (Right) 16 T2B 8 DB Push Press (50/35) (Left) 25ft DB Overhead Walking Lunge (50/35) (Left) 16 T2BTARGET SCORE Target Rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds .5 Mile Bike 20 DB Power Cleans .5 Mile Bike 20 Air Squats Rest 2:00 after every 2 rounds PERFORMANCE Front Squat + Back Squat 3 Front Squat + 3 Back Squat @ 6/10 RPE 2 Front Squat + 2 Back Squat @ 7/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 8.5/10 RPE 1 Front Squat + 1 Back Squat @ 9/10 RPE 1 Front Squat + 1 Back Squat @ 9.5/10 RPE 1 Front Squat + 1 Back Squat @ 10/10 RPE Metcon (Time) 200m Run 10 Squat Cleans (95/65) 10 Box Jumps (24/20) 400m Run 20 Squat Cleans 20 Box Jumps 200m Run 10 Squat Cleans 10 Box JumpsTARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: KB Swings Minute 3: KB Gorilla Rows Minute 4: Hand Release Push Ups Minute 5: Rest *Score it total reps. PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9.5/10 RPE 1 Power Snatch @ 10/10 RPE Metcon (AMRAP – Reps) 9:00 AMRAP 5-10-15-20-25-30… Alternating DB Snatch (50/35) Pull UpsTARGET SCORE Target reps: 150+Read more