WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

20/15 Calorie Bike

10 Bench Press (135/95) (OR Moderate)

12 Ring Dips (OR 20 Bench Dips)

20/15 Calorie Row

10 Seated DBPress

12 Hammer Curls (Both arms at the same time)

20/15 Calorie Ski

10 DB Weighted Sit-Ups

12 Flutter Kicks (R+L = 1 rep)

PERFORMANCE

Metcon (Time)

Vested Easter Sunday:

5 rounds for time:

Weight: 115/75 lbs

12 deadlifts

9 hang power cleans

6 push jerks

400 meter run

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Time)

20 Rounds

3 Power Snatch (115/75)

6 C2B

12/10 Calorie Row
TARGET SCORE:

Target time: Sub 25:00

Time cap: 30:00

BLK LBL Fitness Club – WEIGHTLIFTING

Snatch Grip Push Press + Overhead Squat

3 Snatch Grip Push Press + 3 O.H.S @ 5.5/10 RPE

3 Snatch Grip Push Press + 3 O.H.S @ 6/10 RPE

3 Snatch Grip Push Press + 2 O.H.S @ 6.5/10 RPE

2 Snatch Grip Push Press + 2 O.H.S @ 7/10 RPE

2 Snatch Grip Push Press + 1 O.H.S @ 7.5/10 RPE

Snatch Balance

5 Snatch Balance @ 5/10 RPE

4 Snatch Balance @ 5.5/10 RPE

3 Snatch Balance @ 6/10 RPE

2 Snatch Balance @ 6.5/10 RPE

1 Snatch Balance @ 7/10 RPE

Snatch Grip Overhead Hold

:30 Snatch Grip Overhead Hold

:30 Snatch Grip Overhead Hold

:30 Snatch Grip Overhead Hold

:30 Snatch Grip Overhead Hold

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

10:00 EMOM

Odd Minute: 12 DB RDL (6R/6L)

Even Minute: 10 – 15 V-Ups

Metcon (AMRAP – Reps)

1:00 Max Calorie Bike

Rest :30

1:00 DB Deadlifts in unbroken sets of 5+

Rest :30

1:00 Max Lateral Burpees Over DBs

Rest :30

2:00 Max Calorie Bike

Rest :30

2:00 DB Deadlifts in unbroken sets of 5+

Rest :30

2:00 Max Lateral Burpees Over DBs

Rest :30

1:00 Max Calorie Bike

Rest :30

1:00 DB Deadlifts in unbroken sets of 5+

Rest :30

1:00 Max Lateral Burpees Over DBs
Score is total reps combined.

PERFORMANCE

Deadlift

Set 1: 5 @ 65% OR 6.5 RPE

Set 2: 5 @ 75% OR 7.5 RPE

Set 3: 5+ @ 85% OR 8.5 RPE

Set 4: MAX Reps at 65% OR 6.5 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 65%

Metcon (Time)

3 Rounds

800m Run

12 Deadlifts (225/155)

12 Burpees Over Bar
TARGET SCORE

Target time: 14:00 – 16:00

Time cap: 20:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run

10 DB Power Cleans

10 DB Box Step Overs

Rest 2:00 after every 2 rounds.

PERFORMANCE

Hang Power Clean + Power Clean+ Push Jerk

2 + 1 + 1 @ 6/10 RPE

2 + 1 + 1 @ 6.5/10 RPE

2 + 1 + 1 @ 7/10 RPE

1 + 1 + 1 @ 8/10 RPE

1 + 1 + 1 @ 8.5/10 RPE

Metcon (5 Rounds for reps)

5 Sets

2:00 AMRAP

12/10 Calorie Bike

6 Clean and Jerk (135/95)

Max T2B in the remaining time

Rest 2:00 between sets.

*Score is T2B reps per round
TARGET SCORE:

Target reps: 10+