WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

1000m Row

20 V-Ups

20 Box Jumps

750m Row

20 DB Goblet Lunge

20 Box Jumps

500m Row

10 V-Ups

10 Box Jumps

250m Row

10 DB Goblet Lunge

10 Box Jumps

PERFORMANCE

Overhead Squat

5 Overhead Squat @ 6.5/10 RPE

3 Overhead Squat @ 7.5/10 RPE

1 Overhead Squat @ 8.6/10 RPE

5 Overhead Squat @ 7/10 RPE

3 Overhead Squat @ 8/10 RPE

1 Overhead Squat @ 9/10 RPE

Metcon (4 Rounds for time)

4 Sets

15 GHD (OR 25 AbMat Sit-Ups)

20/15 Calorie Bike

15 T2B (OR 20 V-Ups)

Rest 1:1

RX + 20 GHD / 20 T2B
TARGET SCORE

Target time: Sub 2:30

Time cap: 3:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

21-15-9

Burpee

Dumbbell Hang Snatch

Rest 2:00

21-15-9

Dumbbell Front Squats (2 DB)

Dumbbell Hang Snatch

Rest 2:00

21-15-9

Dumbbell Front Squats (2 DB)

Burpee
Time cap: 25:00

Optional Accessory (Checkmark)

3 Sets

10 Alternating DB Bicep Curls (Moderate)

10 DB Hammer Curls (Moderate)

10 Single Arm Bent Over Row (per arm)

Rest 1:00 – 2:00 between sets.

PERFORMANCE

Power Clean

10 Power Clean @ 6/10 RPE

8 Power Clean @7/10 RPE

6 Power Clean @ 8/10 RPE

4 Power Clean @ 8.5/10 RPE

2 Power Clean @ 9/10 RPE

*Reps are to be completed unbroken.

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

15 Air Squats

8 Power Cleans (155/105)

3 Burpee Pull Ups

200m Run
TARGET SCORE

Target rounds: 4.5+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

30:00 AMRAP (FOR QUALITY)

20 Calorie Row

15 Bench Dips (OR Ring Dips)

15 DB Bench Press

20 Calorie Ski

15 Barbell Curls

15 Barbell Strict Press

20 Calorie Bike

15 Bent Over Row (each side)

15 DB Shrugs

PERFORMANCE

Riley (Time)

For time:

Run 1.5 miles

150 Burpees

Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
To learn more about Riley click here
Wear a 20/14# vest.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

MANION “PARTNER STYLE” (Time)

In Teams of 2:

7 Rounds:

400 Meter Run (200m intervals)

29 Back Squats (135/95lbs.)

This is a classic Hero Workout called “Manion.” So it may look a little familiar.

Split Reps as desired. Only one person working at a time.

RX+ option today is to make the run, a farmer carry holding (1) 70lb. kettlebell for the men and (1) 53lb. kettlebell for the women. You may hold it however you like. ALSO, with this option, you can run with your partner and pass the KB back and forth at any time.
TARGET SCORE

Target time: Sub 30:00

Time cap: 35:00

BLK LBL Fitness Club – WEIGHTLIFTING

Pause Snatch Balance

3 Pause Snatch Balance @ 6/10 RPE

3 Pause Snatch Balance @ 6/10 RPE

3 Pause Snatch Balance @ 6/10 RPE

3 Pause Snatch Balance @ 6/10 RPE

*Pause for :02 at bottom.

Snatch Pull + Below the Knee Snatch + Hang Snatch

1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 5/10 RPE

1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 5.5/10 RPE

1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6/10 RPE

Snatch

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

Snatch Grip Deadlift

3 Snatch Deadlift @ 8.5/10 RPE

3 Snatch Deadlift @ 8.5/10 RPE

3 Snatch Deadlift @ 8.5/10 RPE

3 Snatch Deadlift @ 8.5/10 RPE