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28
May

Thursday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Singles – 20 High Jumps – 20 Double-Unders

20 Marching Plank*

5/5 DB Upright Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. Single Arm DB Hang Cleans

40 Mountain Climbers

60 Double-Unders

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Backpack Hang Cleans

40 Mountain Climbers

60 Double Unders

(Score is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10/10 DB Hammer Curls

20 Alt. Deadbugs

(No Measure)

28
May

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 4:00

Min 1 – Row (Mod Effort) or Run

Min 2 – 2 Wall Walks + 8 Ring Rows

Into…

EMOM x 4:00

Min 1 – Row (Mod Effort) or Run

Min 2 – 4 Burpees + 8 Jumping Lunges

Extended Warm-up

Warm-up (No Measure)

3 SETS

5-10 Strict Pull-up or 10 DB Bent over Row

1:00 Handstand Hold or Push Up Plank Hold

-Rest as Needed b/t Sets-

*Athlete should choose a number for each set that they can do unbroken but is challenging.

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Row (Virtual –> 400m Run)

30 Plate Ground to OH (45/35)|(35/25)

30 Plate Overhead Lunges

(Score is Time)

Finisher

Metcon (Time)

3 SETS

:30 Plank (elbows)

10 V-ups

:30 Right Side Plank

10 V-ups

:30 Left Side Plank

-Rest 1:00 b/t Sets-

(Score is Time)

27
May

Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

10 KB Sumo Deadlifts

50m Skip

8 KB Upright Rows

100m Run

6 KB SDHP

Workout

Metcon (Time)

5 ROUNDS FOR TIME

200m Run

15 KB SDHP

20 Sit-Ups

-15:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

200m Run (or 1:00 Cardio)

15 Backpack SDHP

20 Sit-Ups

(Score is Time)

27
May

Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball or DB Push Presses

10 Jump Squats

5 Broad Jumps

CLASS continue with a barbell (virtual move to strength)

2 ROUNDS

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Virtual Crossfit Strength

Metcon (No Measure)

4 Sets of DB Complex:

5 SA DB Deadlifts + 5 SA Hang Power Clean +5 SA STO *

*Perform Unbroken with Left arm, immediately into unbroken with Right arm.

** :30 Wall Sit After each Complex

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65) or DB Power Cleans

Wall Ball (20/14)|(14/10) or DB Thrusters

(Score is Rounds + Reps)

27
May

Wednesday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball or DB Push Presses

10 Jump Squats

5 Broad Jumps

CLASS continue With a barbell…

2 ROUNDS

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Virtual Crossfit Strength

Metcon (No Measure)

4 Sets of DB Complex:

5 SA DB Deadlifts + 5 SA Hang Power Clean +5 SA STO *

*Perform Unbroken with Left arm, immediately into unbroken with Right arm.

** :30 Wall Sit After each Complex

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65) or DB Power Cleans

Wall Ball (20/14)|(14/10) or DB Thrusters

(Score is Rounds + Reps)

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