WOD

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 Ups
TARGET SCORE

Target reps: 150+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

10 Chin Ups

15 Push Ups

20 Calorie Ski

10 DB Bench Press

15 DB Bent Over Rows

20 Calorie Row

10 DB Hammer Curls

150′ DB Farmer Carry

20 Calorie Bike

PERFORMANCE

Metcon (Time)

800m Run

50 Box Step Ups (24/20)

50 KB Swings (53/35)

800m Run

50 Box Step Ups

50 KB Swings

800m Run

*Wear a 20/14# vest.

BLK LBL Fitness Club – WEIGHTLIFTING

Snatch Balance

3 Snatch Balance @ 6/10 RPE

3 Snatch Balance @ 6/10 RPE

3 Snatch Balance @ 6/10 RPE

3 Snatch Balance @ 6/10 RPE

High-Hang Snatch

3 High Hang Snatch @ 5.5/10 RPE

3 High Hang Snatch @ 6/10 RPE

2 High Hang Snatch @ 6.5/10 RPE

2 High Hang Snatch @ 7/10 RPE

Snatch

2 Snatch @ 7/10 RPE

2 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8/10 RPE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (AMRAP – Reps)

In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme!

2 Burpees

4 Push Jerks (95/65)

6 Cal Row

3 Burpees

5 Push Jerks

7 Cal Row

4 Burpees

6 Push Jerks

8 Cal Row

5 Burpees

7 Push Jerks

9 Cal Row

6 Burpees

8 Push Jerks

10 Cal Row

…. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

12/10 Calorie Echo Bike)

15/12 Calorie Row

200m Run

-at 20 minutes-

32/26 Calorie Echo Bike

40/32 Calorie Row

400m Run

Every 10m on the run counts as 1 rep

Comment time on part 2
TARGET SCORE

Target Rounds: 6+

Minimum Rounds before scaling 4

Target Time workout 2: sub 7 minutes

Time cap workout 2 9 minutes