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13
Oct

Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND…

:30 at each station, non-stop:

-Jumping Jacks

-Up Downs

-Sit Ups

-Mt. Climbers

Then in teams of 3…

AMRAP x 2 MIN

P1 – 2 Burpees + 1 Push-Up

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 50m Jog Relay

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*

P2 – KB Farmer’s Carry Hold

P3 – Rest

Workout

Metcon (AMRAP – Reps)

PARTNER WORKOUT*

IN TEAMS OF 3…

AMRAP x 10 MINUTES

Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES

Max 100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES

Max DB “Lungesters” (40/30)|(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.

13
Oct

Sunday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Russian Swings

10 Jumping squats

50ft* High Knees → Butt Kicks → 100m Run

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 KB Sumo Deadlift High Pulls

MIN 2 – 10 KB Goblet Alt. Step-Ups

MIN 3 – 200m Run

Optional Finisher

Warm-up (No Measure)

2-3 SETS

40 Alt. Hollow Flutter Kicks (20 per leg)

5-8 Push-Ups @31X1*

*Main focus here is on the :03 descent

12
Oct

Saturday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

8 ROUNDS*

(TABATA Style :20 on/:10 off)

Rounds 1 & 2: Plate Deadlifts

Rounds 3 & 4: Shoulder Taps

Rounds 5 & 6: Plate Press

Rounds 7 & 8: Up-Downs

*Perform at a moderate pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

Rest 3:00

AMRAP x 4 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

Rest 2:00

AMRAP x 2 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

12
Oct

Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Class 400m jog (or 2:00 bike/row if cannot run)!

Then…

4 ROUNDS

:20 Mt Climbers

:20 Bottom of Squat Hold

:20 Inch Worms

Workout

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

11
Oct

Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP X 4 MINUTES

:30 Bike (Moderate Pace)

10 PVC Push Press with Back Against The Wall

:20 Mountain Climbers

Workout

Metcon (No Measure)

AMRAP x 10 MINUTES

12/10 Cal. Bike

10/10 Single Arm DB Push Press

20 Grasshoppers*

*In a tall plank position, opposite leg crosses under and over to opposite forearm. Try to make contact with shin to forearm

Optional Finisher

Warm-up (No Measure)

2-3 SETS

5/5 Single Arm DB Upright Rows @20X2

:45 Ring Plank or Floor Plank

10
Oct

Thursday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (5 MINUTE CAP)

ROUND 1:

:30 Row (Arms only)

5/5 Single Arm Ring Rows

10 Tempo Air Squats (33×1)*

ROUND 2:

:30 Row (Legs only)

5/5 Single Arm Ring Rows

10 Air Squats

ROUND 3:

:30 Row (Arms & Legs)

10 Ring Rows

10 Jumping Squats

Workout

Metcon (5 Rounds for reps)

EVERY 2:30 FOR 5 SETS

14/10 Cal. Row

10 Ring Rows

Max Wall Balls in remaining time

-Rest 1:00 b/t Sets-

10
Oct

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Game Time!

Then…

2 ROUNDS…

20 Jumping Jacks

20 Mountain Climbers

20 Lunges

20 Hollow Flutter Kicks

20 Air Squats

10 Groiners with Twist

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching

9
Oct

Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges

10 KB Top ½ Deadlift* → 10 Russian KBS

8 Scap Push-Ups → 8 Knee Push-Ups

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – Max KB Goblet Alt. Reverse Lunges

MIN 2 – Max Push-Ups

MIN 3 – Max Kettlebell Swings

Optional Finisher

Warm-up (No Measure)

2-3 SETS

20 Glute Bridge-Ups

15/15 Side Plank Raises

1 2 3 33