WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

Minute 1 & 2: 300m Run

Minute 3: :40 Alternating Jumping Lunges

Minute 4: :40 AbMat Sit Ups

Minute 5: Rest

PERFORMANCE

Overhead Squat

3 Overhead Squats @ 6.5/10 RPE

3 Overhead Squats @ 7/10 RPE

2 Overhead Squats @ 8/10 RPE

2 Overhead Squats @ 8/10 RPE

1 Overhead Squats @ 8.5/10 RPE

Metcon (6 Rounds for time)

6 Sets

12/10 Calorie Bike

12 Alternating Front Rack Lunge (95/65)

Rest 1:1
TARGET SCORE

Target time: Sub 1:30

Time cap: 2:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

FOR QUALITY

10:00 AMRAP

20/15 Calorie Bike

10 Incline Bench Press (Moderate)

20 Bench Dips

– Rest 2:00 –

10:00 AMRAP

20/15 Calorie Row

10 Barbell Bicep Curls (Light/Moderate)

20 Barbell Rows (Light/Moderate)

– Rest 2:00 –

10:00 AMRAP

20/15 Calorie Ski Erg

10 Weighted Abmat Situps

20 KB March

PERFORMANCE

VESTED SUNDAY (AMRAP – Rounds and Reps)

“BUBBA”

AMRAP in 20 minutes

6 Dumbbell Man Makers (2×50/35)

7 Box Step Ups (2×55/35 lb)

Wear a Weight Vest (20/14 lb)

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.​​​​​​​

BLK LBL Fitness Club – WEIGHTLIFTING

Snatch Push Press + Snatch Balance

3 Snatch Push Press + 2 Snatch Balance @ 5/10 RPE

3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE

3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE

3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE

Snatch Pull + Hang Snatch + Snatch

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE

Snatch Grip Deadlift

5 Snatch Grip Deadlift @ 8/10 RPE

5 Snatch Grip Deadlift @ 8/10 RPE

5 Snatch Grip Deadlift @ 8.5/10 RPE

5 Snatch Grip Deadlift @ 8.5/10 RPE

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 10 – 20 Plate Ground to Overhead

Minute 4: 10 – 20 Hand Release Push Ups

Minute 5: :45 Plank

Minute 6: Rest

PERFORMANCE

Split Jerk

2 Split Jerk @ 7/10 RPE

2 Split Jerk @ 7.5/10 RPE

2 Split Jerk @ 8/10 RPE

1 Split Jerk @ 8/10 RPE

1 Split Jerk @ 8.5/10 RPE

Metcon (AMRAP – Rounds)

15:00 AMRAP

9 C2B

12 S2OH (115/75)

75 Double Unders
TARGET SCORE

Target rounds: 5+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Bulgarian Split Squat

10 Bulgarian Split Squats @ 6/10 RPE

10 Bulgarian Split Squats @ 6/10 RPE

10 Bulgarian Split Squats @ 6/10 RPE

10 Bulgarian Split Squats @ 7/10 RPE

10 Bulgarian Split Squats @ 7/10 RPE

*5 reps per leg.

Metcon (Time)

6 Rounds

3 50′ Shuttle Run

50′ DB Front Rack Walking Lunge (2×50/2×35)

*Every 2 minutes perform 5 burpees. Start workout with 5 burpees.
TARGET SCORE

Target time: Sub 14:00

Time cap: 18:00