WOD

BLK LBL Fitness Club – WEIGHTLIFTING

Split Jerk

3 Split Jerk @ 65% 1 RM Jerk

2 Split Jerk @ 75% 1 RM Jerk

1 Split Jerk @ 80% 1 RM Jerk

1 Split Jerk @ 85% 1 RM Jerk

1 Split Jerk @ 90% 1 RM Jerk

1 Split Jerk @ 95% 1 RM Jerk

1 Split Jerk @ 100+% 1 RM Jerk

Clean Pull + Clean + Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and Jerk

Clean Deadlift

1 Clean Deadlift @ 105% 1 RM Clean

1 Clean Deadlift @ 105% 1 RM Clean

1 Clean Deadlift @ 105% 1 RM Clean

1 Clean Deadlift @ 105% 1 RM Clean

1 Clean Deadlift @ 105% 1 RM Clean

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

4 Sets

6:00 AMRAP

250/200m Row

10 Burpee Over Rower

10 KB Deadlifts

Rest 2:00 between sets

*Start the next set where you left off at the previous set.

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 (5 Rounds for reps)

5 Sets

2:00 AMRAPs

25/20 Calorie Bike

Max DB Box Step Overs (2×50/2×35)(24/20)

Rest 2:00 between sets
TARGET SCORE:

Target Reps: 6+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

2 Sets

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

Calorie Bike

– Rest 1:00

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

DB Thrusters

– Rest 1:00

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

V-Ups

– Rest 1:00

PERFORMANCE

Power Snatch

5 @ 6/10 RPE

3 @ 6.5/10 RPE

1 @ 7/10 RPE

5 @ 6.5/10 RPE

3 @ 7/10 RPE

1 @ 7.5/10 RPE

Metcon (Time)

10 Rounds

3 Power Snatch (95/65)

6 Lateral Burpee Over Bar

9 Wall Balls (20/14)
TARGET SCORE:

Target time: Sub: 12:00

Time cap: 15:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1: 10/8 Calorie Ski

Minute 2: 10 – 20 DB Snatches

Minute 3: 10 – 20 Hand Release Push-Ups

Minute 4: 10 – 20 Ring Rows

Minute 5: Rest

PERFORMANCE

Shoulder Press

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 (AMRAP – Rounds and Reps)

14:00 AMRAP

15 HSPU

10 Hang KB Clean and Jerks (2×53/2×35)

75 Double Unders
TARGET SCORE:

Target rounds: 4+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

10 Box Jumps

20 AbMat Sit-Ups

10 KB Goblet Squats

200m Run

Rest 2:00 after every 3 rounds.

PERFORMANCE

Back Squat

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 (4 Rounds for time)

4 Sets

18/14 Calorie Row

12 T2B

6 Front Squats (155/105)

Rest 2:00
TARGET SCORE:

Target Time: Sub 2:30

Time Cap: 3:00