WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 AMRAP

6-8-10-12-14-16-18-20….

Deadlift (Moderate)

DB Surrenders

V-Ups

*25/20 Calorie Bike after each set.

PERFORMANCE

Metcon (3 Rounds for time)

3 Sets: (1 set every 8:00)

200m Run

10 DB Box Step Overs (50/35) (24″/20″)

20 GHD (OR 30 AbMat Sit-ups)

10 DB Box Step Overs

200m Run

TARGET SCORE:

Target time: 4:00

Time cap: 5:30

Bulgarian Split Squat

3X10 (5 reps per leg)

*Hold two dumbbells when performing movement.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

FOR QUALITY

30:00 AMRAP

100 Single Unders (OR Double Unders)

10 DB Front Shoulder Raises

10 DB Z Press

30/20 Calorie Row

10 Rings Rows

10 Hammer Curls

30/20 Calorie Ski

10 Ring Dips

:30 Plank

PERFORMANCE

Metcon (3 Rounds for time)

Conditioning:

3 sets

21-15-9

Calorie Row (OR Ski)

18-12-6 Calories Echo Bike

-Rest 1:1 b/t sets-

*Females Calories: 16-10-4 Echo Bike

TARGET SCORE:

Target time: Sub 5:00

Time cap: 8:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

500m Row

20 KB Swings

200m KB Farmer Carry

20 Goblet Squats

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Teams of 2, 3 or 4

30:00 AMRAP

20 T2B

200m Sled Push (4×45/3×45)

40 C2B

40 Calorie Bike

*Split reps as desired.

TARGET SCORE:

Teams of 2: 4 Rounds

Teams of 3: 5.5+ Rounds

Teams of 4: 6.5+ Rounds

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (2 Rounds for reps)

2 Sets

13:00 AMRAP

2-4-6-8-10-12….

Alternating DB Snatch

Burpee Over DB

Calorie Ski (OR ROW)

– Rest 4:00 between sets

PERFORMANCE

Bench Press

Build to a heavy single.

Metcon (Time)

100 Power Snatches (75/55)

*Perform 5 burpees on the minute

TARGET SCORE:

Target time: Sub 13:00

Time cap: 18:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

200m Run

10 DB Front Squats

– Rest 2:00 –

5:00 AMRAP

10/8 Calorie Bike

10 Box Jump Overs

– Rest 2:00-

16:00 AMRAP

200m Run

10 DB Front Squats

10/8 Calorie Bike

10 Box Jump Overs

PERFORMANCE

Back Squat (5X3 @ 8/10 RPE)

Metcon (Time)

4 Rounds

400m Run

20 GHD (OR 30 AbMat Sit-ups)

10 KB Front Squats (53s/35s)

TARGET SCORE:

Target time: Sub 15:00

Time cap: 18:00