WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: DB Man Makers

Minute 2: Calorie Ski

Minute 3: Burpee Over DBs

Minute 4: Air Squats

Minute 5: Rest

PERFORMANCE

Half Murph (Time)

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

RX = Wear 20/14# vest
TARGET SCORE

Target time: 16-18 minutes

Time cap: 25 minutes

Accessory (Checkmark)

3 or 4 Sets

10 Barbell Bent Over Rows

20 Alternating DB Bicep Curls (10 per side)

10 Two Handed Single DB Bicep Curls

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250m Row

25 DB S2OH

25 AbMat Sit-Ups

500m Row

20 DB S2OH

20 AbMat Sit-Ups

750m Row

15 DB S2OH

15 AbMat Sit-Ups

1000m Row

10 DB S2OH

10 AbMat Sit-Ups

750m Row

15 DB S2OH

15 Ab Mat Sit-Ups

500m Row

20 DB S2OH

20 Ab Mat Sit-Ups

250m Row

25 DB S2OH

25 AbMat Sit-Ups
Time Cap: 30:00

PERFORMANCE

Shoulder Press

Set 1: 5 @ 75% or 7.5/10 RPE

Set 2: 3 @ 85% or 8.5/10 RPE

Set 3: 1+ @ 95% or 9.5/10 RPE

Set 4: Max Reps at 75% or 7.5/10 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 75%

Metcon (Time)

300 Double Unders

100 GHD (OR 150 AbMat Sit-ups)

50 S2OH (115/75)

*Partition as desired
TARGET SCORE:

Target time: Sub 12:00

Time cap: 15:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

12/10 Calorie Bike

12 Wall Balls

12 Russian KB Swings

Rest 2:00 after every 3 rounds.

PERFORMANCE

Back Squat (
)

Set 1: 5 @ 75% or 7.5/10 RPE

Set 2: 3 @ 85% or 8.5/10 RPE

Set 3: 1+ @ 95% or 9.5/10 RPE

Set 4: Max Reps at 75% or 7.5/10 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 75%

Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10-12-14….

Hang DB Squat Cleans (2×50/2×35)

Box Jumps (24/20)
TARGET SCORE:

Target reps: 112+ Reps (Completing the round of 14)

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

2-4-6-8-10-12-14-16-18-20

Calorie Bike

KB Deadlift

KB Front Rack Lunge

*30 double unders or 60 single under after each round.
Time Cap: 25:00

PERFORMANCE

Accessory (No Measure)

*If time permits

3 – 4 sets

10 DB Single Leg RDL (5 per side)

10 DB Weighted Glute Bridges

Deadlift

Set 1: 3 @ 70% or 7/10 RPE

Set 2: 3 @ 80% or 8/10 RPE

Set 3: 3+ @ 90% or 9/10 RPE

Set 4: Max Reps at 70% or 7/10 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 70%

Metcon (Time)

30-20-10

T2B

DB Front Rack Lunges (2×50/2×35)

*100 double unders after each set
TARGET SCORE:

Target time: Sub 10:00

Time cap: 14:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

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

DB Hang Cleans

– Rest 1:00

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

Calorie Ski

– Rest 1:00

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

DB S2OH

– Rest 1:00

Score is total reps

PERFORMANCE

Shoulder Press

Set 1: 3 @ 70% or 7/10 RPE

Set 2: 3 @ 80% or 8/10 RPE

Set 3: 3+ @ 90% or 9/10 RPE

Set 4: Max Reps at 70% or 7/10 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 70%

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

12 Pull-Ups

12 HSPU

RX+ Strict HSPU
TARGET SCORE

Target rounds: 4.5+