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22
Jan

Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

10/10 Moose Antlers

10 Supermans

10 Scap Push-Ups

Into…

4 SETS (:20 ON/ :10 OFF)

MOVT 1 – Row*

MOVT 2 – Push-Up**

*Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%)

**After 2 sets, switch to Push-Up to Pike

Strength

Bench Press (8-8-6-6-4-4)

8-8-6-6-4-4*

Bench Press

*Build from Light-Moderate to Moderate-Heavy

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

500/400m Row

Max DB Floor Press (50/35)|(35/20) in Time Remaining…

(Score is Reps)

KG DB: (22.5/15)|(15/9)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON/:10 OFF)

DB Gun Hold*

*Single or Double DB.

(No Measure)

21
Jan

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

50 Jump Rope

12 DB Deadlifts (try using Workout weight)

10 Squat Jumps

24 Alt Reverse Lunges

Weightlifting

Squat Clean + Front Squat

15:00 to hit a heavy complex of:

1 Squat Clean + 3 Front Squats

*Rest 2min. Between Working Sets

Workout

Metcon (2 Rounds for reps)

Metcon (AMRAP – Rounds and Reps)

8min. AMRAP:

8 Pull-Ups

8 Alt. DB Lunges (50/35lb.) (2x DBs)

8 Box Jumps 24/20″

8 DB Power Cleans

32 Double Unders

Rest 2min.

8min. AMRAP:

8 Pull-Ups

8 DB Goblet Squats (50/35lb.) (1x DB)

8 Box Jumps 24/20″

8 DB Hang Power Cleans

32 Double Unders

20
Jan

Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

200m Run

8 BB sumo deadlift High pulls

8 Push Ups

8 Up-Down Over Bar

Workout

Metcon (2 Rounds for reps)

0:00 – 9:00:

2 Rounds:

Run 400m

Row 400m

9:00-18:00:

7min. AMRAP:

7 Bench Press (135/75)

7 SDHP’s (115/75)

7 American KB Swings 70/53

18:00 – 27:00:

2 Rounds:

Run 400m

Row 400m

27:00 – 36:00:

7min. AMRAP:

7 Bench Press (135/75)

7 SDHP’s (115/75)

7 American KB Swings 70/53
Score is your reps in the 2 AMRAPS

19
Jan

Tuesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Jumping Jacks

10 Bootstrappers

5/5 Split Squat

Into…

2 ROUNDS

10 Strict Press

10 Ring Rows or 5 Strict Pull Ups

10 Alt V Ups

Weightlifting

Push Press

4 Sets:

8 Barbell Push Press

10 Barbell Bent Over Rows (Supinated)

Rest 2min. Repeat

Workout

Metcon (5 Rounds for reps)

5 Sets of:

2:00 AMRAP:

12/9 Cal Assault Bike Sprint

8 Alt. DB Snatches 70/50

Max Toes-To-Bar in remaining time

Rest 1min
** If you dont have :45 to complete T2B, scale down the reps

Accessory Work

Metcon (No Measure)

3-4 Sets of Max Effort Banded Pull-Aparts

*Rest 90sec. Between Sets

18
Jan

Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3:00 Bike/Ski/Row/Run

Into…

3 ROUNDS

10 Reverse Lunges

30 Single Unders

10 Air Squats (back squats with BB rounds 2,3)

Weightlifting

Back Squat (20)

20:00 to build to a heavy

20 Rep Back Squat

* I suggest you build by reps of 5 and plan to hit 1-2 actual sets of 20. DO NOT build by doing all 20 reps every time.

Workout

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:

30 Double Unders

15 Wall Balls 20/14

30 Double Unders

15 Pull-Ups

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