WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets (1) 4:00 AMRAP 10/8 Calorie Ski 10 KB Swings – Rest 1:00 – (2) 4:00 AMRAP 10/8 Calorie Row 10 Push Ups – Rest 1:00 – (3) 4:00 AMRAP 50 Single Unders 10 KB Goblet Squats – Rest 1:00 –*Score total rounds and reps completed. PERFORMANCE Metcon (10 Rounds for time) 10 Sets 15/10 Calorie Bike 5 Devil Presses (2×50/2×35) Rest 1:00 between sets *Sub 18/12 Calorie Row if needed.TARGET SCORE: Target time: Sub 1:30 Time cap: 2:00 ACCESSORY Metcon (Checkmark) 4 Sets 5 Chin Ups 10 DB Hammer Curls (Moderate) 10 DB Bent Over Rows (Moderate) :30 Plank Rest 1:00 between sets.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB S2OH Minute 4: KB Sumo Deadlift High Pull Minute 5: Rest*Score is max reps. *500/400m Row = 1 Rep PERFORMANCE Split Jerk 10:00 EMOM Build up to a heavy single. 9/10 RPE Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 400m Run 15 Push Jerks (135/95) 15 GHD (OR 20 AbMat Sit-ups) Rest 3:00 8:00 AMRAP 400m Run 15 Push Press (95/65) 15 GHD (OR 20 AbMat Sit-ups) *200m run = 1 rep *Score is total rounds and reps combined.TARGET SCORE: Target rounds: 2.5+ (Each)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 10 Calorie Bike 10 AbMat Situps 10 DB Squat Cleans Rest 2:00 after every 2 rounds. *Increase reps by 2 every 2 rounds. PERFORMANCE Squat Clean Build to a heavy single. 9/10 RPE Metcon (4 Rounds for time) 4 Sets 15/12 Calorie Row 12 Box Jump Overs (24/20) 9 Squat Cleans (115/80) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Ski 10 Alternating DB Bicep Curls (Each arm) (Moderate) 10 Ring Rows 20/15 Calorie Row 10 Step Back Lunges 100′ KB Farmer Carry (Heavy) PERFORMANCE Metcon (10 Rounds for time) 10 Sets 20/16 Calorie Row 10 Lateral Burpees over Rower Rest 1:00 between setsTARGET SCORE Target time: Sub 1:30 Time cap: 2:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat + Pause Snatch Balance 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch 2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch 2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch 1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch *All pauses are for 2 seconds at bottom of squat position 2 Position Snatch 2 Position Snatch @ 60% 1 RM Snatch 2 Position Snatch @ 65% 1 RM Snatch 2 Position Snatch @ 68% 1 RM Snatch 2 Position Snatch @ 70%...Read more