WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1&2: 500/400m Row

Minute 3: DB Surrenders

Minute 4: V-Ups

Minute 5: DB Deadlifts

Minute 6: Rest

PERFORMANCE

Deadlift

5 @ 6/10 RPE

5 @ 6/10 RPE

4 @ 7/10 RPE

4 @ 7/10 RPE

4 @ 7/10 RPE

Metcon (Time)

4 Rounds

18/14 Calorie Bike

14 T2B

10 KB Front Rack Lunge (2×53/2×35)
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

2 Rounds

400m Run

15Box Jump Overs

10 DB Power Cleans

Rest 2:00 after every 2 rounds.

PERFORMANCE

Power Clean (3 @ 6/10 RPE
3 @ 6/10 RPE
3 @ 7/10 RPE
3 @ 7/10 RPE
3 @ 7/10 RPE)

Metcon (5 Rounds for time)

5 Sets

50 Double Unders

25 Wall Balls (20/14)

10 Power Cleans (115/75)

Rest 1:00
TARGET SCORE:

Target time: Sub 3:00

Time cap: 3:30

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

2 Sets

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

Calorie Ski

– Rest 1:00

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

Deficit Push-Ups

– Rest 1:00

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

KB Swings

– Rest 1:00

PERFORMANCE

Push Press

5 @ 6.5/10 RPE

5 @ 6.5/10 RPE

5 @ 7/10 RPE

5 @ 7/10 RPE

5 @ 7/10 RPE

Metcon (Time)

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

Calorie Row

1-2-3-4-5-6-7-8-9-10

DB Bench Press (2X50/2×35)

Strict Pull-Ups

RX+ 70/50
TARGET SCORE:

Target time: Sub 15:00

Time cap: 20:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

6:00 AMRAP

12/10 Calorie Bike

10 KB Step Back Lunges

10 Mountain Climbers (1R+1L = 1 Rep)

Rest 2:00

6:00 AMRAP

12/10 Calorie Bike

10 KB Front Squats

10 Russian Twist (1R + 1L = 1 Rep)

Rest 2:00

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

400m Run

12 Burpee Box Jump Overs (24/20)

12 DB Front Squats (2×50/2×35)
TARGET SCORE:

Target rounds: 4+

Bulgarian Split Squat

4×20 (10 per side)

Superset with 10 weighted glute bridges

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (You go, I go)

30:00 AMRAP

12 T2B

3 Sand Bag Cleans (150/100) (OR Power Cleans 185/125)

12 Pull-Ups

3 Sand Bag Cleans (150/100)(OR Power Cleans 185/125)

*400m partner run after every round completed.
TARGET SCORE:

Target Round: 6+ Total