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19
Nov

SATURDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (You go, I go)

35:00 AMRAP

5 Devil Presses (2×50/2×35)

10 T2B

15 Wall Balls (20/14)

200m Run with Wall Ball
TARGET SCORE:

Target rounds: 8+ (4+ each)

16
Nov

WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

10 DB Front Squats

20 Pull-Ups (OR Ring Rows)

30 DB Power Cleans

400m Run

PERFORMANCE

Clean and Jerk

Build to a heavy single

Metcon (Time)

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)
TARGET SCORE:

Target Time: Sub 12:00

Time Cap: 16:00

15
Nov

TUESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

6:00 AMRAP

5 Single Arm Devil Press (Right)

50 Single Unders (OR Double Unders)

5 Single Arm Devil Press (Left)

– Rest 2:00

6:00 AMRAP

10 DB Push Press (Right)

15/10 Calorie Ski

10 DB Push Press (Left)

– Rest 2:00

Bench Press

5X5 @ 7/10 RPE

PERFORMANCE

Metcon (Time)

4 Rounds

20 KB Swings (53/35)

15 HSPU (OR DB Push Press 2×50/2×35)

10 Burpee Pull-Ups
TARGET SCORE

Target time: Sub 14:00

Time cap: 18:00

14
Nov

MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 10 – 20 Goblet Squats

Minute 4: 10 – 20 Box Jump Overs

Minute 5: Rest

PERFORMANCE

Overhead Squat

3-3-3-3-3

Build up to a heavy 3 reps

Metcon (AMRAP – Reps)

16:00 AMRAP

3-6-9-12-15-18…..

OHS (95/65)

T2B

*15/12 Calorie Bike after each set (OR 200m Run)

*Score is total reps completed including bike calories.

*Every 25m Run = 1 rep.
TARGET SCORE

Target rep: 200+

13
Nov

FITNESS / PERFORMANCE – Sun, Nov 13

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

FITNESS

35:00 AMRAP

25/20 Calorie Row

10 Barbell Bench Press (Moderate)

10 Push Ups

25/20 Calorie Ski

10 Barbell Bicep Curls

10 Barbell Strict Press

25/20 Calorie Bike

20 Russian Twist

:30 Plank

PERFORMANCE

Conditioning

5 Sets

400m Row or Ski at RPE7

90 Sec Echo Bike at RPE3

200m Row or Ski at RPE8

1 Min Echo Bike at RPE3

100m Row or Ski at RPE9

30 Sec Echo Bike at RPE3

*Rest 2 Min between sets.

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