WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 DB Bench Press 20 Bench Dips 20/15 Calorie Row 10 DB Weighted Sit-ups 20 DB Weighted Russian Twist 20/15 Calorie Ski 10 Empty Barbell Bicep Curls 20 Empty Barbell Bent Over Rows PERFORMANCE Conditioning (5 Rounds for time) 5 Sets: 15 Calorie Ski 20 Calorie Row 15 Calorie Ski – Rest 1:1 between sets. Pump Session (Checkmark) 3-4 Rounds 10 Chin Ups 15 Double DB Skull Crushers 15 Standing Barbell CurlRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Squat Snatches (115/85) 20 Pull-Ups 1000m Row – Rest 1:00 after each round – *Split Reps as desiredTARGET SCORE: Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: DB Bench Press Minute 2: Calorie Ski Minute 3: V-Ups Minute 4: DB Push Press Minute 5: Ring Rows Push Press 5 @ 6/10 RPE 5 @ 6.5/10 RPE 4 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 7.5-8/10 RPE PERFORMANCE Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 100 Double Unders 20 Alternating DB Hang Clean and Jerks (50/35) 20 GHD (OR 30 AbMat Sit-ups)TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets: 6:00 AMRAP 20/15 Calorie Row 10 Burpees Over Rower – Rest 2:00 – 6:00 AMRAP 100 Single Unders (OR Double Unders) 15 KB Deadlifts – Rest 2:00 –*Score total rounds + reps completed. PERFORMANCE Deadlift 5 @ 6/10 RPE 5 @ 7/10 RPE 5 @ 7/10 RPE 5 @ 8/10 RPE 5 @ 8/10 RPE *Superset with tall box jumps Metcon (Time) 4 Rounds 400m Run 10 Deadlifts (225/155) 12 Burpees Over BarTARGET SCORE Target time: Sub 14:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 13:00 AMRAP 3-6-9-12-15-18…. DB Power Cleans DB Thrusters Calorie Bike – Rest 3:00 For Time: Start where you finished the 13:00 AMRAP and go down the rep scheme.*Score the reps completed and note the time you finished the second part. PERFORMANCE Power Clean 10:00 EMOM Build to a heavy 3 rep Touch and Go Power Clean. Metcon (5 Rounds for time) 5 Sets (1 set every 4:00) 20/16 Calorie Row 18 Wall Balls (20/14) 50′ Overhead Walking Lunge (45/35 Plate)TARGET SCORE: Target time: Sub 3:00 Time cap: 3:30Read more