WOD

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

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

6:00 AMRAP

12/10 Calorie Bike

12 Box Jumps

Rest 2:00

6:00 AMRAP

12 DB Power Cleans

12 DB Front Rack Lunges

Rest 2:00

PERFORMANCE

Front Rack Lunge

4 @ 8/10 RPE (2R/2L)

4 @ 8/10 RPE (2R/2L)

4 @ 8.5/10 RPE (2R/2L)

4 @ 8.5/10 RPE (2R/2L)

4 @ 9/10 RPE (2R/2L)

Metcon (4 Rounds for reps)

4 Sets

3:00 AMRAP

15/12 Calorie Row

15 GHD (OR 20 AbMat Sit-Ups)

Max Power Cleans (185/125)

– Rest 2:00 between sets

RX+ Power Clean 205/145
TARGET SCORE:

Target reps: 5+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: 10 – 20 Alternating DB Snatch

Minute 2: 40 – 60 Single Unders (OR Double Unders)

Minute 3: 10 -14 Alternating DB Hang Clean & Jerk

Minute 4: 10-15 Calorie Ski

Minute 5: Rest

PERFORMANCE

Power Snatch + Squat Snatch

Build to a heavy 1 Power Snatch + 1 Squat Snatch in 15 minutes

Metcon (Time)

27-21-15-9

Toes to Bar

Power Snatch (75/55)
TARGET SCORE:

Target time: Sub 9:00

Time cap: 14:00