WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

10 Bench Press (Moderate)

10 Ring Rows

20/15 Calorie Ski

20 Alternating DB Hammer Curls (Total) (Moderate)

20 Banded Tricep Extensions

200m Run

30 Russian Twists

300′ DB Farmer Carry (Heavy)

20/15 Calorie Row

PERFORMANCE

Conditioning (Checkmark)

10 Sets

1:00 Bike

1:00 Row

1:00 Ski
Use the last 10 seconds of each minute to transition to the next movement.

Stay in Zone 2

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

6 Sets

4:00 AMRAP

10/8 Calorie Ski

10 Single Arm DB Thrusters

50 Single Unders (OR Double Unders)

Rest 1:00between sets

PERFORMANCE

Power Clean

10-8-6-4-2

*These will be cycled. Move up in weight each set and build to a heavy set of 2.

*Start at 6/10 RPE.

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

6 DB Power Cleans (2×50/2×35)

9 DB Front Squats 2×50/2×35)

12 DB S2OH (2×50/2×35)

400m Run
TARGET SCORE:

Target rounds: 3.5+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 10 – 15 KB Front Squats

Minute 4: 10 – 20 Row Pike Ups

Minute 5: Rest

PERFORMANCE

Front Squat

Build to a heavy single in 15 minutes

Metcon (3 Rounds for time)

3 Sets

21/16 Calorie Bike

15 Box Jumps (30/24)

9 Squat Cleans (115/75)

Rest 2:00 Between sets
TARGET SCORE:

Target time: Sub 3:30

Time cap: 5:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Row

200′ KB Farmer Carry

10 KB Deadlifts

20/15 Calorie Ski

20 Barbell Bench Press (Light)

10 Strict Pull-Ups

20/15 Calorie Bike

20 Alternating DB Bicep Curls (10 each arm)

10 Single DB Head Curls

PERFORMANCE

Conditioning (9 Rounds for time)

3 Sets:

1000m Row

-rest 2 minutes after each set-

6 sets:

500m Row

-rest 1 minute after each set-
Time Cap each set: 4:00/4:25 for the 1000m and sub 1:55/2:10 for the 500m

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250m Row

10 Single Arm Devil Presses

10 V-Ups

500m Row

15 Single Arm Devil Presses

15 V-Ups

750m Row

20 Single Arm Devil Presses

20 V-Ups

1000m Row

25 Single Arm Devil Presses

25 V-Ups

750m Row

20 Single Arm Devil Presses

20 V-Ups

500m Row

15 Single Arm Devil Presses

15 V-Ups

250m Row

10 Single Arm Devil Presses

10 V-Ups
Time Cap: 30:00

*Get as far as you can in 30 minutes

PERFORMANCE

Metcon (3 Rounds for time)

3 Sets:

8-6-4 Devils Press (2×50/35)

*Perform 40 Double Unders after each round of Devils Press

-rest 2 minutes between sets-
TARGET SCORE:

Target time: Sub 3:30

Time cap: 5:00

Bench Press

5 Bench Press @7/10 RPE

3 Bench Press @8/10 RPE

1 Bench Press @9/10 RPE

5 Bench Press @8/10 RPE

3 Bench Press @9/10 RPE

1 Bench Press @10/10 RPE