WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

2 Sets

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

Meters Row

– Rest 1:00

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

V-ups

– Rest 1:00

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

Alternating Step Back Lunges

– Rest 1:00

PERFORMANCE

Deadlift

3 @ 6/10 RPE

3 @ 7/10 RPE

3 @ 7.5/10 RPE

3 @ 8/10 RPE

3 @ 8.5/10 RPE

Metcon (Time)

3 Rounds

25 GHD (35 AbMat Sit-ups)

100′ DB Front Rack Walking Lunge (2×50/2×35)

400m Run
TARGET SCORE:

Target time: Sub 15:00

Time cap: 18:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (6 Rounds for reps)

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

Minute 1: Calorie Bike

Minute 2: DB Power Cleans

Minute 3: Air Squats

Minute 4: DB Push Press

Minute 5: Rest

PERFORMANCE

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Start where you left off.

TARGET SCORE:

Target Rounds: 20+

PUMP SESSION (No Measure)

4 Rounds

10 DB Z Press (Moderate Weight)

10 DB Hammer Curls (Moderate Weight)

10 Ring Dips (OR 20 Bench Dips)

:45 Plank

Rest 1-2:00 between sets

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets:

4:00 AMRAP

10 Calorie Ski

20 Push Ups

Rest 2:00

4:00 AMRAP

10 KB Swings

20 Single Unders (OR Double Unders)

Rest 2:00
Score total rounds and reps completed.

PERFORMANCE

Push Jerk

12:00 EMOM

Building to a heavy 3 rep Push Jerk (8-9/10 RPE)

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

24 Alternating DB Snatches (50/35)

18 Pull-Ups

*50 Double Unders after each round.
TARGET SCORE:

Target Rounds: 6+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Time)

Teams of 2

50/40 Calorie Bike

50 Power Snatches (95/65)

50/40 Calorie Bike

75 Hang Power Cleans (95/65)

50/40 Calorie Bike

100 Pull-Ups

50/40 Calorie Bike

75 Hang Power Cleans

50/40 Calorie Bike

50 Power Snatches

50/40 Calorie Bike
TARGET SCORE:

Target time: Sub: 30:00

Time cap: 35:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

30:00 AMRAP

250m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

500m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

750m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

1000m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

1000m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

750m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

500m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)

250m Row

10 Russian KB Swings

50 Single Unders (OR Double Unders)
*Get as far as possible

PERFORMANCE

Power Clean + Hang Power Clean

Build to a heavy complex

2 Power Clean + 1 Hang Power Clean

Metcon (Time)

5 Rounds

6 Power Cleans (185/125)

12 HSPU

18/14 Calorie Bike
TARGET SCORE:

Target time: Sub 13:00

Time Cap: 17:00