WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

5 Sets (Every 6:00)

15-20 Alt DB Snatch

15-20 Box Jump Overs

15-20 Burpees

15-20 Calorie Row
Cap 5:00 per Set

*Athletes choice of number of reps to complete between 15 – 20.

PERFORMANCE

Paused Front Squat

1 Pause Front Squat x 5 sets @ 8-9/10 RPE

* Rest as needed between sets *

Weighted Chin Up

2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM

* Rest as needed between sets *

Metcon (Time)

For Time:

12-9-6-3

Squat Snatch (135/95)

24-18-12-6

Burpee over Bar
TARGET SCORE

Target time: 7-9 minutes

Time cap: 12 minutes

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

3 Sets:

100m Run

:15 KB Farmer Carry Hold

10 DB Bicep Curls (Increasing to workout weight)

5 DB Strict Press

10 Scap Pulls

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP

200m KB Farmer Carry

20 Alt DB Hammer Curls (10 Right/ 10 Left)

20 DB Strict Press (Same weight as Hammer Curls)

10 Strict Pull Ups

400m Run

10 Strict Pull Ups

20 Banded Tricep Extension

20 DB Push Press
KB Farmers Carry: Moderate to Heavy KB

DB Movements: Light ot Moderate

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP

15 DB Bench Press

15 DB Bent Over Rows

200m Run

10 Push Ups

10 Ring Rows

200m Run

PERFORMANCE

Metcon (5 Rounds for calories)

5 Sets

AMRAP 3 Minutes

20 Bench Press (135/95)

Max Calorie Row

-Rest 1 minute between sets-
TARGET SCORE

Target Calories each set: 35/28 calories

Minimum Calories before scaling: 28/20 Calories

FINISHER

Metcon (Checkmark)

3 Rounds

15 Banded Tricep Extensions

15 Standing Barbell Curl

10 Kettlebell Side Bend (each side)

10 Strict Hanging Leg Raise (OR Knee Raises

-Rest 2 min b/t round-

BLK LBL Fitness Club – WEIGHTLIFTING

Strength Movement Prep

3 Sets

6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg)

5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)

Snatch Grip Push Press + OHS & Slow MOTION Squat Snatch

3 Snatch Grip Push Press + 3 OHS @ 6.5/10 RPE Snatch

3 Slow Snatch (empty barbell)

-Rest as needed-

3 Snatch Grip Push Press + 2 OHS @ 7/10 RPE Snatch

3 Slow Snatch (empty barbell)

-Rest as needed-

3 Snatch Grip Push Press + 2 OHS @ 7.5/10 RPE Snatch

3 Slow Snatch (empty barbell)

-Rest as needed-

3 Snatch Grip Push Press + 1 OHS @ 8/10 RPE Snatch

3 Slow Snatch (empty barbell)

-Rest as needed-

3 Snatch Grip Push Press + 1 OHS @ 8.5/10 RPE Snatch

3 Slow Snatch (empty barbell)

**You will need one barbell for the Sn PP + OHS, and an empty barbell for the Slow Snatch.

Off the Blocks Pause Snatch (barbell right above knee) (Pause for 2 seconds in the receive position before standing) (5X3)

3 Pause Snatch off the block @ 6.5/10 RPE Snatch

3 Pause Snatch off the block @ 6.5/10 RPE Snatch

3 Pause Snatch off the block @ 7/10 RPE Snatch

3 Pause Snatch off the block @ 7/10 RPE Snatch

3 Pause Snatch off the block @ 7/10 RPE Snatch

** Pause for 2 seconds in the receive.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 EMOM (:40 ON / :20 OFF)

7 Sets

Minute 1: Wall Sit

Minute 2: DB Power Cleans

Minute 3: Abmat Situps with Plate

Minute 4: Standing Bicep Plate Curl

Minute 4: Plank

Minute 5: Hollow Rock

PERFORMANCE

Metcon (Time)

For time:

75 Power Cleans (135/95)

*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar
TARGET SCORE

Target time: 7-9 minutes

Time cap: 16 minutes

Seated Arnold Press (4X10)

4 sets: 10 reps

*Build to a moderate weight; stay the same or build across

Seated Banded Rows (4X10)

4 sets: 10 reps

*Build to a moderate weight; stay the same or build across