WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

30:00 EMOM

Minute 1: Calorie Row

Minute 2: Hand Release Push-ups

Minute 3: Calorie Ski

Minute 4: Abmat Sit-ups with Plate

Minute 5: Rest

PERFORMANCE

Bench Press (1X2)

Build to a heavy double

Metcon (Time)

FOR TIME

100 Bench Press 115/75

*Every time you break 2/1 rope climbs or 7/5 strict pull-ups
TARGET SCORE:

Target time: Sub 14:00

Time cap: 20:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

15/12 Calorie Bike

15 Double KB Front Rack Squats

-Rest 2:00

8:00 AMRAP

200m Run

15 Box Jumps 24/20

Rest 2:00

10:00 AMRAP

15/12 Calorie Bike

15 Double KB Front Rack Squats

200m Run

15 Box Jumps 24/20

PERFORMANCE

Front Squat + Back Squat

(3+3) x 5 sets. *Rest 60-90 secs between sets*

Metcon (Time)

FOR TIME

400m Run

21 Front Squats 115/75

400m Run

15 Front Squats 135/95

400m Run

9 Front Squats 155/105

400m Run

RX+

135/95

155/105

185/125
TARGET SCORE:

Target time: Sub 11:00

Time cap: 15:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

3 Rounds

1:00 Cardio

5 Inch Worms + Push-up

5 DB Bicep Curls

5 DB Strict Press

10 Hollow Rocks

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

FOR QUALITY

35:00 AMRAP

30/25 Calorie Bike

15 Hand Release Push-Ups

15 DB Skull Crushers

30/25 Calorie Row

20 Empty Barbell Curls

20 Empty Barbell Strict Press

30/25 Calorie Ski

:30 Plank

30 Alt Leg V-Ups

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Hotshots 19 Prep (WEEK 2) (2 Rounds for time)

2 Sets

2 Rounds

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

400m Run

– Rest 3:00 between sets –
TARGET SCORE:

Target time: Sub 13:00

Time cap: 16:00

BLK LBL Fitness Club – WEIGHTLIFTING

Strength Movement Prep

3 Sets:

– 6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Split Jerk

– 5 Muscle Clean @ 5/10 RPE

*You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans.

Clean and Jerk (4-4-4-4-3)

3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk

3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk

3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk

3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk

2 Clean and 1 Jerk @ 7/10 RPE Clean and Jerk

Front Squat + Jerk (4-4-4)

3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean

3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean

3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean

Front Squat (3-3-3)

3 Front Squat @ 7.5/10 RPE 1 RM Clean

3 Front Squat @ 8/10 RPE 1 RM Clean

3 Front Squat @ 8/10 RPE 1 RM Clean

*IF time permmits