WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

6:00 AMRAP

10 DB Bench Press

20 Alternating DB Snatches

– Rest 2:00

6:00 AMRAP

10 DB Hang Cleans

20 DB Push Jerks

Rest 2:00

14:00 AMRAP

10 DB Bench Press

20 Alternating DB Snatch

10 DB Hang Cleans

20 DB Push Jerks

PERFORMANCE

Metcon (5 Rounds for time)

5 sets:

18/12 Calorie Row

12 Chest to Bar Pull Ups

6 Strict Handstand Push Ups (OR DB Strict Press 2×50/2×35)

-rest 1:1 b/t sets-

RX+

5 sets:

21/16 Calorie Row

15 Chest to Bar Pull Ups

9 Strict Handstand Push Ups

-rest 1:1 b/t sets-
TARGET SCORE:

Target time: Sub 2:00

Time cap: 3:00

Accessory (Checkmark)

3 Rounds

:30 Plank

:30 Max Push Ups

:30 Plank

-Rest 1:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Air Squats

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Calorie Row

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

DB Deadlifts

– Rest 1:00

PERFORMANCE

Deadlift

3X10 @ 7/10 RPE

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

25/20 Calorie Bike

25′ KB Front Rack Walking Lunge (Right) (53/35)

25 GHD (35 AbMat Sit-ups)

25′ KB Front Walking Lunge (Left)(53/35)
TARGET SCORE:

Target rounds: 4.5+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run

10 KB Push Press (Right)

15 Box Jumps

10 KB Push Press (Left)

15 Pull-Ups (OR Ring Rows)

PERFORMANCE

Metcon (Time)

For Time

40 Double Dumbbell Snatches (2×50/35)

120 Double Unders

20 Devils Press (2×50/35)

120 Double Unders

10 Burpee Dumbbell Squat Clean Thruster (2×50/35)
TARGET SCORE:

Target time: Sub 13:00

Time cap: 18:00

Accessory (Checkmark)

3 or 4 Sets

10 DB Bicep Curls (Moderate Weight)

10 DB Tricep French Press

10 DB Push Ups

20 Russian Twists

Rest 1-2 minutes between sets.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: Row

Minute 2: KB Swings

Minute 3: Burpees (OR Up Downs)

Minute 4: V-Ups

Minute 5: Rest

PERFORMANCE

Push Jerk

3-3-3-3-3

Building to a heavy 3

Metcon (Time)

6 Rounds

200m Run

10 T2B

10  Push Jerks (115/75)

RX+ (135/95)
TARGET SCORE:

Target time: Sub 13:00

Time cap: 18:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

3 Sets

4:00 AMRAP

10 DB Goblet Squats

10/8 Calorie Bike

Rest 1:00

4:00 AMRAP

10 DB Goblet Step Back Lunges

20 Mountain Climbers

Rest 1:00

PERFORMANCE

Back Squat

5X5 @ 7.5/10 RPE

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

21/18 Calorie Row

15 Box Jumps (24/20)

  9 Hang Squat Cleans (95/65)
TARGET SCORE

Target rounds: 4.5+