WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (AMRAP – Reps)

20:00 EMOM

Minute 1: 8 25′ Shuttle Runs

Minute 2: Max T2B

Minute 3: 15/12 Calorie Row

Minute 4: 15 KB Deadlifts (2×53/2×35)

Minute 5: Rest

*Score is total reps

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

KB Swings

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Hand Release Push Ups

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

Calorie Ski

– Rest 1:00

Score is total reps

PERFORMANCE

Power Snatch + Hang Power Snatch

2 Power Snatch + 1 Hang Power Snatch @ 5.5/10 RPE

2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE

1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE

Metcon (Time)

Buy In: 100 Double Unders

5 Rounds

10 HSPU

20 Alternating Hang DB Snatches (50/35)

Buy Out: 100 Double Unders
TARGET SCORE

Target time: Sub 13:00

Time cap: 20:00

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