WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON/ :20 OFF)

Minute 1: Russian Kettlebell Swings (Moderate)

Minute 2: Alternating Kettlebell Step Back Lunge (Moderate)

Minute 3: Calorie Bike

Minute 4: Kettlebell Gorilla Row (Moderate/Heavy)

Minute 5: Rest

Score is total reps completed.

PERFORMANCE

Hang Squat Clean + Power Clean + Squat Clean

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 6/10 RPE

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 6.5/10 RPE

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE

Metcon (AMRAP – Reps)

15:00 AMRAP

5-10-15-20-25….

Hang Power Cleans (95/65)

Box Jumps (24/20)

Calorie Row
TARGET SCORE

Target reps: 225+ (Total reps) (Complete the round of 25)

BLK LBL Fitness Club – FITNESS / PERFORMANCE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Calorie Row

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Jumping Air Squats

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

V-Ups

– Rest 1:00

Score is total reps completed

PERFORMANCE

Back Squat

3 Tempo Back Squats @ 6/10 RPE

3 Tempo Back Squats @ 6.5/10 RPE

2 Tempo Back Squats @ 7/10 RPE

2 Tempo Back Squats @ 7.5/10 PRE

1 Tempo Back Squat @ 8/10 RPE

1 Tempo Back Squat @ 8.5/10 RPE

Tempo: 2 seconds down, 2 second pause at bottom

Metcon (Checkmark)

15:00 EMOM

Minute 1: 12/10 Calorie Bike

Minute 2: 15 Wall Balls (20/14)

Minute 3: 10 Burpee to Target (6″)

BLK LBL Fitness Club – FITNESS / PERFORMANCE