WOD

BLK LBL Fitness Club – COMPETE

Weightlifting

Snatch (1X1)

Work up to a heavy single Snatch

**if you feel good today, go up to a heavy single. If you’re feeling tired, stick with the RPE’s

Clean and Jerk (1X1)

Heavy single clean and Jerk

** if you’re feeling good today, work up to a heavy clean and jerk. If you’re feeling tired, stick to the RPE’s

Back Squat (1X1)

Heavy single Back Squat

** if you’re feeling good, work up to a heavy single for the day. If you’re feeling tired, stick to the RPE’s

Metcon

Metcon (3 Rounds for time)

3 Sets

2 Rounds

2 Rope Climbs

6 Strict Handstand Push Up

12 Dumbbell Power Cleans (2×50/35)

-Rest 1:1 b/t sets-
TARGET SCORE

Target Time each set: sub 2 minutes 30 seconds

Time Cap each set: 4 minutes

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

6 Rounds

40 Step Back Lunges with Wall Ball

75 Single Unders (OR 75 D/U)

20 Russian Twist with Wall Ball

400m Run

PERFORMANCE

Metcon (Time)

3 rounds:

30 Toes to Bar

50’ DB Overhead Walking Lunge (70/50)
TARGET SCORE

Target time: 8-10 minutes

Time cap: 12 minutes

Plate Front Raise (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

GHD Hip Raise (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

PUMP SESSION

30:00 AMRAP

15 Hand Release Push Ups

20 Alt DB Bicep Curls

15 Bench Dips

20 Banded Overhead Tricep Extensions

15 Strict Pull-Ups

*2:00 Moderate Row Between Rounds (Active Rest)

PERFORMANCE

Deadlift (5X1)

1 Deadlift x 5 sets @8-9/10 RPE

* Rest as needed between sets *

Handstand Push-ups (Strict)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Metcon (Time)

Teams of 2

170/135 Calorie Echo bike

125 Synchro Air Squats

* Split Bike calories as needed *
TARGET SCORE

Target time: 13-15 minutes

Time cap: 20 minutes

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

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

Minute 1: Calorie Bike

Minute 2: Wall Balls

Minute 3: Abmat Sit-ups with Wall Ball

Minute 4: Slam Balls

Minute 5: Rest

PERFORMANCE

Metcon (5 Rounds for time)

5 sets: (Every 5:00)

20/16 Calorie Ski (Or 20/16 Calorie Row)

20 GHD’s (Or 20 V-ups)

20 Pull-ups
TARGET SCORE

Target time each set: 3-3:30

Time cap each set: 4 minutes

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run (OR 500m Row / 500m Ski)

20 KB Sumo Deadlift High Pulls

10 KB Push Press (Right)

10 KB Push Press (Left)

PERFORMANCE

Bench Press (5X1)

1 Bench Press x 5 sets @8-9/10 RPE

*rest as needed between sets*

Box Jumps (5X3)

3 High Box Jumps x 5 sets

*4-6″ below max height for 1 rep

Metcon (7 Rounds for calories)

7 sets:

1:30 AMRAP

10 Deadlifts (135/95)

5 Box Jumps (24/20)

Max Calorie Bike in Remaining Time

-rest 1:30 between sets-
TARGET SCORE

Target Calories set:15+