WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

20/15 Calorie Ski

15 Wallballs (20/14)

– Rest 2:00 –

8:00 AMRAP

20/15 Calorie Row

15 Burpees Over Rower

– Rest 2:00 –

10:00 AMRAP

20/15 Calorie Ski

15 Wallballs

20/15 Calorie Row

15 Burpee Over Row

PERFORMANCE

Metcon (3 Rounds for time)

3 Sets

400m Run

20 Burpee to 6″ Target

20 T2B (OR V-Ups)

20 DB Box Step Ups (50/35) (24/20)

20 Alt DB Snatch (50/35)

-Rest 2:00 between sets
TARGET SCORE:

Target time: Sub 7:30

Time Cap: 9:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: 100-200m Run

Minute 2: 15-20 KB Push Press

Minute 3: 16-20 KB Gorilla Rows

Minute 4: 15-20 Bench Dips

Minute 5: Rest

PERFORMANCE

Metcon (Checkmark)

SKILL WORK

Spend 5:00 – 10:00 working on Pull-Ups, C2B, BMU or Wall Walks

*Additional warm up

Metcon (Time)

FOR TIME

500m Row

30 Pull-Ups

4 Wall Walks

750m Row

20 C2B

6 Wall Walks

1000m Row

10 BMU (OR 10 Burpee Pull-Ups)

8 Wall Walks

RX + 50’/75’/100′ HSW
TARGET SCORE:

Target time: Sub 22:00

Time cap: 26:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

10 Single DB Box Step Ups (24/20)

10 Double DB Deadlifts

10 Double DB Front Squats

1 Mile Bike

PERFORMANCE

Clean Deadlift + Hang Squat Clean

Build to a heavy complex in 15:00

3 Clean Deadlift + 2 Hang Squat Cleans

Metcon (Time)

For Time

5 Rounds

200m Run

9 Deadlift

6 Hang Squat Cleans

Weights per Round

RX

1: 75/55

2: 95/65

3: 115/75

4: 135/95

5: 155/105

RX+

1: 95/65

2: 115/75

3: 135/95

4: 155/105

5: 185/125
TARGET SCORE:

Target time: Sub 12:00

Time cap: 16:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2-4-6-8-10-12-14-16-18-20-18-16-14-12……

KB Swings

Alternating KB Goblet Step Back Lunges

*200m Run after each set
Time Cap: 30:00

PERFORMANCE

Power Snatch (1X1)

Spend 12:00 – 15:00 building to a heavy single.

Metcon (Time)

3 Rounds

50′ Overhead Walking Lunge (R) (50/35)

20 Alternating Hang DB Snatches (50/35)

50′ Overhead Walking Lunge (L) (50/335)

20 Alternating Hang DB Clean & Jerk (50/35)
TARGET SCORE:

Target time: Sub 13:00

Time cap: 16:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

14:00 AMRAP

5 Man Makers

15/12 Calorie Ski

:30 Plank

Rest 2:00

14:00 AMRAP

15 Push-Ups

15/12 Calorie Row

15 Abmat Sit-Ups

PERFORMANCE

Incline Bench Press (5X5)

5X5 @ 8/10 RPE

Metcon (Time)

FOR TIME

50 GHD (OR 75 Abmat Sit-Ups)

50 DB Bench Press

50 T2B (OR V-Ups)

50 Push-Ups
TARGET SCORE:

Target time: Sub 14:00

Time cap 16:00