WOD

BLK LBL Fitness Club – WEIGHTLIFTING

Push Press + Push Jerk

3 Push Press + 3 Push Jerk @ 60% 1 RM Push Press

3 Push Press + 2 Push Jerk @ 65% 1 RM Push Press

2 Push Press + 2 Push Jerk @ 68% 1 RM Push Press

2 Push Press + 2 Push Jerk @ 70% 1 RM Push Press

2 Push Press + 2 Push Jerk @ 73-75% 1 RM Push Press

2 Position Clean (Above Knee + Floor) + Jerk

2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

Deficit Clean Pull @ 2″ Deficit

5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean

5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean

5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean

5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean

5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Checkmark)

30:00 EMOM

Minute 1: 10 – 15 Calorie Row

Minute 2: 10 – 20 Box Step Ups (24/20)

Minute 3: 10 – 15 Calorie Bike

Minute 4: 10 – 20 DB Bench Press (Light)

Minute 5: 10 – 15 Calorie Ski Erg
*Keep it light today and get ready for the open workout tomorrow!

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM ( :40 ON / :20 OFF)

Minute 1: Calorie Ski

Minute 2: Hand Release Push Ups

Minute 3: KB Swings

Minute 4: KB Sumo Deadlift High Pulls

Minute 5: Rest

PERFORMANCE

Push Jerk

5 @ 6/10 RPE

4 @ 7/10 RPE

3 @ 8/10 RPE

2 @ 8.5/10 RPE

1 @ 9/10 RPE

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

20 GHD (OR 30 AbMat Sit-Ups)

15 Calorie Row

10 DB Hang Clean & Jerk (5R/5L) (50/35)

RX+ 70/50
TARGET SCORE:

Target rounds: 4.5+

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+