WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

100 Single Unders (OR Double Unders)

40 KB Swings (Moderate)

20 Slamballs

10 Push-ups

PERFORMANCE

Bench Press (5X5)

5X5 @ 7/10 RPE

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

HSPU

Double DB Hang Snatches (50s/35s)
TARGET SCORE

Target time: 12:00 – 14:00

Time cap: 18:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

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

Minute 1: Wall Sit

Minute 2: Calorie Bike

Minute 3: Barbell Deadlifts

Minute 4: Russian Twist

Minute 5: Step Back Lunges
*Perform wall sits, russian twists and step back lunges with a plate to make more challenging if needed.

PERFORMANCE

Front Rack Lunge (4X10)

4X10 (5 Right/5 Left) @ 7/10 RPE

Metcon (2 Rounds for time)

AMRAP X 8:00

400m Run

10 Double DB Box Step Overs (50s/35s)

-Rest 2:00

AMRAP X 8:00

200m Run

20 DB Box Step Overs (50/35)
TARGET SCORE:

Target: 3+ Rounds

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (4 Rounds for reps)

2 Sets

6:00 AMRAP

20/15 Calorie Ski

10 DB Thrusters (2 DB’s at moderate weight)

Rest 2:00

6:00 AMRAP

20/15 Calorie Row

20 V-ups

-Rest 2:00

PERFORMANCE

Snatch

EMOM X 10:00

Minute 1 and 2: 5 Power (OR Squat Snatches)

Minute 3 and 4: 4 Power (OR Squat Snatches)

Minute 5 and 6: 3 Power (OR Squat Snatches)

Minute 7 and 8: 2 Power (OR Squat Snatches)

Minute 9 and 10: 1 Power (OR Squat Snatches)

*Touch and Go

* Increase in weight each minute

*Score last set

Metcon (Time)

2 Rounds

40/32 Calorie Echo Bike

40 Wall Balls (20/14)

30 GHD Sit Ups (Or 30 V-Ups)

20 Chest to Bar Pull Ups
TARGET SCORE

Target time: 16-18 minutes

Time cap: 22 minutes

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Single Arm Farmer Carry

10 Single Arm KB Push Press (Right)

10 Single Arm KB Push Press (Left)

20 Burpees

PERFORMANCE

Shoulder Press (5-5-5-5-5)

Build to a heavy set of 5

*Score your heaviest set.

Metcon (Time)

7 rounds

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders
TARGET SCORE

Target time: 11-13 minutes

Time cap: 16 minutes

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: KB Goblet Squats

Minute 2: Abmat Sit-ups

Minute 3: Alternating Jumping Lunges

Minute 4: Calorie Row

Minute 5: REST

PERFORMANCE

Back Squat (5-5-5-5-5)

Build to a heavy set of 5.

*Score your last set

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Calorie Bike

10 T2B

10 Box Jump Overs 24/20
TARGET SCORE

Target: 7+ Round