Call Us: (480) 664-4040

WOD

Refer A Friend

Invite A Friend To Check Us Out!
22
Oct

Friday

BLK LBL Fitness Club – CrossFit®

Weightlifting

FINAL WEEK of the “CHALK Shoulder Complex!” Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:

1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.

2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.

3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.

Chalk Shoulder Complex

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.

Metcon (Time)

18min. Running Clock…

Run 600m

Row 200m

Run 400m

Row 400m

Run 200m

Row 600m

in remaining time, find your your 1 Rep Max Hang Clean (squat or power).

Score for this box is just your time on the cardio section. Put your max lift below.

Hang Clean

21
Oct

Thursday

BLK LBL Fitness Club – CrossFit®

Today’s Programming

Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is 3 “Working Sets.” That means you will have a few “Warm-Up” sets before you start to actually count those 3 sets. Close out the week strong everyone!

Weightlifting

3 Supersets:

1 Front Squat (90+% effort on all sets)

6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

*Shooting for 5% more on the hip thrusts than last week

Front Squat (3X1)

Barbell Hip Thrust (3X8)

Metcon

Metcon (Time)

3 Rounds For Time:

25 Wall Balls (20/14lb.)

20 Sit-Ups

Immediately into;

3 Rounds For Time:

20 DB Lunges (50/35lbs.)

15 Toes-To-Bar

Immediately into;

3 Rounds For Time:

15 Air Squats

10 DB Russian Twists (50/35lb.)
Super fun leg or core BLASTER!

On the DB lunges, left + right = 2 reps.

On the Russian Twists, left + right = 1 rep. And yes, I want you using the heavy weight so that the 10 reps is hard! Also, make sure the dumbbell TOUCHES THE GROUND for every rep!

20
Oct

Wednesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press

Superset these 2 movements together:

8-10 Bench Press

8-10 Barbell Bent Over Rows

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (Time)

Every 60sec. until you finish 150 KB Swings…

Min. 1)

5 Pull-Ups

10 Push-Ups

20 Double Unders

Min. 2)

Max American KB Swings (53/35lb.)
To be clear… The workout goes like this…

The first minute, you are completing 5 pull-ups, 10 push-ups, and 20 double unders. Then, on the next minute you are completing as many KB Swings as possible. This sequence continues until you hit 150 KB Swings.

*If for any reason you can not get all the work done in minute 1, then just shave the numbers down a little.

19
Oct

Tuesday

BLK LBL Fitness Club – CrossFit®

Today’s Programming

Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the rower and complete 12 cals for men and 9 cals for women, every minute.. For 5 straight minutes… This gets you super warm and mobile to start the clean and jerks. Then, as you start the clean and jerks, you will increase weight as you feel. Ideally, you climb as high as possible in weight. As soon as the last minute is over on the clean and jerks, you will immediately go back to the rower to do the same rowing sequence. Then you will start your deadlifts, with whatever you finished with on your clean and jerks and build each minute from there. Your score is your heaviest set of clean and jerks and heaviest set of deadlifts combined.

Weightlifting

Metcon (Weight)

EMOM x 5min.

12/9 Cal Row

EMOM x 10min.

2 Power Clean & Jerks (Climbing)

EMOM x 5min.

12/9 Cal Row

EMOM x 10min. (Climbing)

3 Deadlifts
NO REST BETWEEN SECTIONS. 30min. straight through!

If you prefer to bike, the calories would be 10/7 per minute.

RX+ is 15 Cal Row for men and 12 Cal Row for women.

18
Oct

Monday

BLK LBL Fitness Club – CrossFit®

Weightlifting

The FINAL week of the 20 rep back squat program ya’ll! Here’s some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week.

2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.

3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂

4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL DAY!!

Back Squat (Week 6 of 6)

Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.

Metcon

Metcon (Time)

20 Rounds For Time:

5 Double DB Hang Power Cleans (50/35s)

5 Toes-To-Bar

1 2 3 253