WOD

BLK LBL Fitness Club – COMPETE

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

8:00 AMRAP

75 Single Unders (OR Double Unders)

20 Push Ups

– Rest 2:00 –

8:00 AMRAP

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

20 Slam Balls

– Rest 2:00 –

10:00 AMRAP

75 Single Unders (OR Double Unders)

20 Push Ups

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

20 Slam Balls

PERFORMANCE

Push Press (5-5-4-4-3)

5 @ 6.5 RPE

5 @ 7 RPE

4 @ 7.5 RPE

4 @ 8 RPE

3 @ 8.5 RPE

Metcon (4 Rounds for time)

4 Sets (Every 4:00)

5 Devil Presses (50s/35s)

10 DB S20H (50s/35s)

15 T2B

100 Double Unders
TARGET SCORE:

Target time: Sub 3:00

Time cap: 3:30

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

A. 10:00 EMOM (:40 ON / :20 OFF)

Minute 1: Calorie Bike

Minute 2: DB Front Squats

B. 10:00 EMOM

Minute 1: 100m Run

Minute 2: DB Deadlifts

C. 10:00 EMOM

Minute 1: Calorie Bike

Minute 2: DB Step Back Lunges

PERFORMANCE

Deadlift (5-5-4-4-3)

5 @ 6.5 RPE

5 @ 7 RPE

4 @ 7.5 RPE

4 @ 8 RPE

3 @ 8.5 RPE

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

27/21 Calorie Row

21 Deadlift (135/95)

15 Back Squat (135/95)
TARGET SCORE:

Target rounds: 3.5+

RX + 185/135

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

15 Ring Rows (OR Pull-Ups)

15 KB Swings

15 Goblet Squats

15 Burpees

400m Run

PERFORMANCE

Metcon (Time)

FOR TIME (Teams of 2)

100/80 Calorie Bike

75 Burpee Box Jump Overs (24/20)

50 Synchro Alternating DB Snatches (50/35)

75 Burpee Box Jump Overs

100/80 Calorie Bike
TARGET SCORE:

Target time: Sub 25:00

Time cap: 30:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 AMRAP

5-10-15-20-25-30….

Hand Release Push-Ups

Calorie Ski

Alternating Hang DB Clean & Jerks

*50 Single Unders (OR 50 Double Unders After Each Round

PERFORMANCE

Bench Press (3-3-3-2-2)

3 @ 7 RPE

3 @ 7.5 RPE

3 @ 8 RPE

2 @ 8.5 RPE

2 @ 8.5+ RPE

Metcon (Time)

10 Rounds

10 DB Bench Press (50s/35s)

10 T2B
TARGET SCORE

Target time: Sub 10:00

Time cap: 15:00