WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 40/30 Calorie Row 20 Suitcase KB Deadlifts 20 KB Goblet Squats 200m KB Front Rack Carry PERFORMANCE Metcon (Calories) Tabata: Echo Bike 8 Rounds 20 Seconds On 10 Seconds Off Metcon (6 Rounds for reps) 8 Sets (1:30 ON / 1:30 OFF) 15/12 Calorie Bike Max Box Jumps (24/20) (Odd Rounds) Max GHD (OR V-ups) (Even Rounds)TARGET SCORE: Target Box Jump reps: 12+ Target GHD reps: 15+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Hang DB Clean and Jerk Alternating Step Back DB Lunges *25/20 Calorie Bike between each set PERFORMANCE Metcon (Time) FOR TIME 100-80-60-40-20 Double Unders 10-20-30-40-50 Wall Balls 20/14TARGET SCORE: Target time: 11:00 – 13:00 Time cap: 16:00 Metcon (Checkmark) FOR QUALITY 4 Rounds 10 Banded Hamstring Curls 20 Bicep Banded Bicep Curls 20 Banded Tricep Extensions 10 DB Hip ThrustsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1: Calorie Row Minute 2: Hand Release Push-ups Minute 3: Calorie Ski Minute 4: Abmat Sit-ups with Plate Minute 5: Rest PERFORMANCE Bench Press (1X2) Build to a heavy double Metcon (Time) FOR TIME 100 Bench Press 115/75 *Every time you break 2/1 rope climbs or 7/5 strict pull-upsTARGET SCORE: Target time: Sub 14:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 15/12 Calorie Bike 15 Double KB Front Rack Squats -Rest 2:00 8:00 AMRAP 200m Run 15 Box Jumps 24/20 Rest 2:00 10:00 AMRAP 15/12 Calorie Bike 15 Double KB Front Rack Squats 200m Run 15 Box Jumps 24/20 PERFORMANCE Front Squat + Back Squat (3+3) x 5 sets. *Rest 60-90 secs between sets* Metcon (Time) FOR TIME 400m Run 21 Front Squats 115/75 400m Run 15 Front Squats 135/95 400m Run 9 Front Squats 155/105 400m Run RX+ 135/95 155/105 185/125TARGET SCORE: Target time: Sub 11:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Rounds 1:00 Cardio 5 Inch Worms + Push-up 5 DB Bicep Curls 5 DB Strict Press 10 Hollow Rocks FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) FOR QUALITY 35:00 AMRAP 30/25 Calorie Bike 15 Hand Release Push-Ups 15 DB Skull Crushers 30/25 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 30/25 Calorie Ski :30 Plank 30 Alt Leg V-UpsRead more