WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10 – 15 Box Jumps Minute 2: 10 – 15 DB Push Press Minute 3: 10 – 15 Calorie Row Minute 4: 10 – 15 AbMat Sit Ups Minute 5: Rest PERFORMANCE Back Squat 10 Back Squats @ 8/10 RPE 8 Back Squats @ 8.5/10 RPE 6 Back Squats @ 8.75/10 RPE 4 Back Squats @ 9/10 RPE 2 Back Squats @ 9.5/10 RPE * Perform 10 wall balls after each working set. * Rest :60 – :90 after each set. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 21/16 Calorie Bike 15 Pull-Ups 9 Handstand Push UpsTARGET SCORE: Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 50 Single Unders (Or Double Unders) 10 DB Bench Press (Moderate-Heavy) 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 10 Barbell Bent Over Row (Moderate) 10 DB Hammer Curls (Both Arms) (Moderate) 400m Run 10 V-Ups 1:00 PlankRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 10 Wall Walks 200m Run (Partner) 40 Thrusters (95/65) 60 T2B 80 Deadlifts (135/95) 100 Calorie Row 80 Deadlifts (135/95) 60 T2B 40 Thrusters (95/65) 200m Run (Partner) 10 Wall Walks *Split reps as desired.Time Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Press in Split 3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE Clean Pull + Power Clean + Clean High Pull + Clean + Push Jerk + Split Jerk 1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Power...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run (OR 400m Row) 10 Alternating DB Snatches 10 DB Goblet Step Back Lunges Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 5 Back Squats @ 5.5/10 RPE 5 Back Squats @ 6.5/10 RPE 5 Back Squats @ 7/10 RPE 5 Back Squats @ 7.5/10 RPE 5 Back Squats @ 8/10 RPE *Perform 10/8 calorie bike sprint after each set *Rest :60 – :90 between sets. Metcon (2 Rounds for time) 3 rounds 8 Burpee Box Jump Overs (30/24) 8 Power Snatches (115/80) -at 8:00- 2 rounds 16 Burpee Box Jump Overs (24/20) 16 Power Snatches (75/55)TARGET SCORE Target Time workout 1: sub 4 minutes Target Time workout 2: sub 4 minutes Time Cap workout 1: 6 minutes Time Cap workout 2: 6 minutesRead more