WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

6:00 EMOM (:30 ON / :30 OFF)

10 DB Bench Press

– Rest 2:00 –

10:00 AMRAP

2-4-6-8-10….

Burpees

DB Hang Clean & Jerks

– Rest 2:00 –

10:00 AMRAP

2-4-6-8-10…

Calorie Ski

Single Arm Devil Press

PERFORMANCE

Power Clean and Jerk

Build to a heavy a single

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

6 Power Clean & Jerk (135/95)

12 C2B

500m Row

RX+ 155/105
TARGET SCORE:

Target rounds 3.5+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Bulgarian Split Squat

3 Working Sets:

5-8 Reps on each leg

Metcon (5 Rounds for reps)

5 Sets

3:00 AMRAP

300m Run

30 Air Squats

Max Step Back Lunges

Rest 2:00 between sets.

RX+: Wear 20/14 Weight Vest
TARGET SCORE:

Target reps: 15+

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: Alternating DB Snatch

Minute 2: Calorie Bike

Minute 3: Burpeee Over DB

Minute 4: Calorie Ski

Minute 5: Russian Twist

Minute 6: Rest

PERFORMANCE

Power Snatch + Hang Power Snatch

2+1 @ 5.5 RPE

2+1 @ 6 RPE

2+1 @ 6.5 RPE

2+1 @ 7 RPE

2+1@ 7.5 RPE

Complete unbroken TNG

Metcon (AMRAP – Rounds and Reps)

3 Sets

5:00 AMRAP

5 Power Snatches 95/65

10 T2B

50 Double Unders

– Rest 1:00 between each set
TARGET SCORE:

Target rounds: 8+

*Note: Start the next set where you stopped.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

3 Sets

4:00 AMRAP

10 KB Swings

15 Hand Release Push Ups

– Rest 1:00 –

4:00 AMRAP

10 Single Arm KB Push Press (5R / 5L)

25 Single Unders (OR Double Unders)

– Rest 1:00 –

PERFORMANCE

Push Jerk + Split Jerk

2+1 @ 6.5 RPE

2+1 @ 7 RPE

2+1 @ 7.5 RPE

1+1 @ 8 RPE

1+1 @ 8 RPE

Metcon (AMRAP – Reps)

16:00 EMOM

Minute 1: Calorie Ski

Minute 2: DB Push Press (50s/35s)

Minute 3: Pull-Ups

Minute 4: Rest

*Score is total reps completed

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

8:00 EMOM (:30 ON / :30 OFF)

5 -10 DB Front Squats

– Rest 2:00 –

20:00 AMRAP

20/15 Calorie Row

20 Box Step Ups

10 Hang Squat Cleans

PERFORMANCE

Front Squat (3-3-3-3-3)

Build to a heavy 3 reps in 5 working sets.

F*CK AROUND FIND OUT (5 Rounds for reps)

5 Sets

1:30 AMRAP

18/13 Calorie Bike

Max Squat Cleans 95/65

Rest 1:30 between sets.

*Must finish the bike calories in under 1:00.

RX+ Option:

21/16 Calorie Bike

Max Squat Cleans 135/95
TARGET SCORE:

Target Reps: 4+ Reps

*Scoring note: If you do not finish the calories by 1:00 subtract the calories missed from the total squat cleans that round.

EX: 16/18 (2 calories short). 4 Squat Cleans completes. 4-2 = 2. Score 2 reps for the round.