WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: KB Swings

Minute 2: Calorie Row

Minute 3: KB Gorilla Rows

Minute 4: AbMat Sit-Ups

Minute 5: Plank

PERFORMANCE

Clean and Jerk

10:00 EMOM

5 Unbroken Clean and Jerks

Option 1: (95/65)

Option 2: (115/75)

Option 3: (135/95)

Metcon (Time)

5 Sets

10 Hang Power Cleans (95/65)

10 Lateral Burpees Over Bar

10/8 Calorie Bike

Rest 1:1
TARGET SCORE

Target time: Sub 1:45

Time cap: 2:30

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets:

4:00 AMRAP

10/8 Calorie Bike

10 Burpees

Rest 1:00

4:00 AMRAP

10/8 Calorie Ski

10 DB Thrusters

Rest 1:00

PERFORMANCE

Tempo Front Squats

5 @ 6/10 RPE

5 @ 6.5/10 RPE

3 @ 6.5/10 RPE

3 @ 7/10 RPE

1 @ 7/10 RPE

1 @ 8/10 RPE

Tempo: 2seconds down, 2 seconds pause at bottom.

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Strict Handstand Push Ups

Squat Cleans (135/95)
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

400m Run

6 DB Snatches (Right Arm)

50 Single Unders (OR Double Unders)

6 DB Snatches (Left Arm)

Rest 2:00 after every 3 rounds.

PERFORMANCE

Power Snatch

10:00 EMOM

5 Unbroken Power Snatches

Option 1: (95/65)

Option 2: (115/75)

Option 3: (135/95)

*Weight should be no more than 70% of 1RM Power Snatch

Metcon (4 Rounds for time)

4 Sets:

500/400m Row

15 GHD (OR 20 AbMat Sit Ups)

50 Double Unders

Rest 2:00 between sets
TARGET SCORE:

Target time: Sub 3:30

Time cap: 4:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:50 ON / :10 OFF)

Minute 1: 8 – 15 Calorie Bike

Minute 2: 10 – 20 Barbell Deadlift (Moderate)

Minute 3: 8 – 15 Max Calorie Ski

Minute 4: 10 – 20 DB Push Press (Moderate)

Minute 5: Rest

PERFORMANCE

Vested Sunday (Time)

5 Rounds

20/15 Calorie Row

100′ Walking Lunge

200m Run

10 KB Push Press (2×53/2×35)

*Wear a 20/14# vest.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Death by Dumbbells (Time)

Teams of 2 (You go, I go)

30 Rounds

2 DB Deadlifts (2×50/2×35)

4 Hang DB Snatch (2×50/2×35)

6 DB Box Step Overs (2×50/2×35) (24/20)
TARGET SCORE:

Target time: Sub 25:00

Time cap: 30:00