WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

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

Minute 1: Calorie Row

Minute 2: KB Swings

Minute 3: Calorie Ski

Minute 4: Hand Release Push-Ups

Minute 5: Rest

PERFORMANCE

Gymnastics work

Pull-Up | C2B | BMU | RMU

– Spend 15 minutes working on progressions

Metcon (5 Rounds for reps)

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

Minute 1: 12-20 Alternating DB Hang Snatches (50/35)

Minute 2: Pull-up | C2B| BMU | RMU (Athletes choice)

Minute 3: 10-12/8-10 Calorie Bike

Minute 4: Rest
*Score is total reps

*Add which pulling movement completedin the notes.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

6:00 AMRAP

20/15 Calorie Bike

15 DB Deadlifts

– Rest 2:00 –

6:00 AMRAP

100 Single Unders (OR Double Unders)

15 Box Jumps

– Rest 2:00 –

14:00 AMRAP

20/15 Calorie Bike

15 DB Deadlifts

100 Single Unders (OR Double Unders

15 Box Jumps

PERFORMANCE

Squat Clean + Front Squat

Build to a heavy complex.

1 Squat Clean + 2 Front Squats

Metcon (Time)

20/16 Calorie Row

20 Squat Cleans (75/55)

30/24 Calorie Row

15 Squat Cleans (95/65)

40/32 Calorie Row

10 Squat Cleans (135/95)

50/40 Calorie Row

5 Squat Cleans (155/105)

RX+

Weight 1: 95/65

Weight 2: 135/95

Weight 3: 185/125

Weight 4: 205/145
TARGET SCORE:

Target time: Sub 13:00

Time cap: 18:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (3 Rounds for time)

4-8-12-16

DB Bench Press (2×50/2×35)

Strict Chin Ups

Calorie Bike

Rest 5:00

4-8-12-16

Push Ups

DB Bicep Curls (2×35/2×20)

Calorie Row

Rest 5:00

4-8-12-16

Bench Press (135/95)

Ring Rows

Calorie Ski
Time cap: 10:00 per workout

PERFORMANCE

Conditioning (3 Rounds for time)

3 sets:

4 Rounds

20 Calorie Bikeat RPE7,

45sec Ski at RPE3,

-no rest b/t rounds-

-Rest 4min b/t sets-

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

For Time (Teams of 2)

400m Run (200m Each)

50 Deadlifts (225/155)

400m Run (200m Each)

75 Box Jump Overs (24/20)

400m Run (200m Each)

100 Pull-Ups

400m Run (200m Each)

75 Box Jump Overs

400m Run (200m Each)

50 Deadlifts (225/155)

400m Run (200m Each)
TARGET SCORE

Target time: Sub 27:00

Time cap: 35:00

BLK LBL Fitness Club – WEIGHTLIFTING

3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55%

3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55%

3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55%

*Pause at each position for 2 seconds.

Clean Pull + Clean + Jerk

2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk

2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk

Clean Deadlift + Clean Pull

2 Clean Deadlift + 3 Clean Pull @ 90% 1 RM Clean

2 Clean Deadlift + 3 Clean Pull @ 90% 1 RM Clean

2 Clean Deadlift + 2 Clean Pull @ 95% 1 RM Clean

2 Clean Deadlift + 2 Clean Pull @ 95% 1 RM Clean

2 Clean Deadlift + 2 Clean Pull @ 95% 1 RM Clean