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13
Dec

Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

8/6 Cal Row

8 Plank Shoulder Taps → 8 Renegade Rows

8 Up Downs Over DB → 8 Burpees Over DB

*Progress the movements at the halfway mark!

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal. Bike

MIN 2 – 14 Alt. DB Renegade Rows

MIN 3 – 10 Burpees over DB
Score is weight on the Rows.

13
Dec

Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike (blood flow!)

Into…

3 SETS

10 Alt. Groiners w/ Reach-Up*

5 Plate Bent Over Rows

5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)

5/5 Plate Around the Worlds*

5 Plate Strict Press

*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.

**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.

Strength

Front Squat (5-3-1)

5-3-1

Front Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

Metcon (Time)

FOR TIME

30 Front Squat (135/95)|(95/65)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

12
Dec

Thursday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Partner Warm-up

2 ROUNDS*

200m Run

20 DB Hang Jump + Shrug

30 Alt. Lunges

*Partners will go on the 200m Run together. They can split the work in any way, in any order!

– 5:00 Cap –

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

200m Run*

40 DB Hang Power Cleans**

60 Alt. Jumping Lunges

*Partners run together. For the other movements, P1 works while P2 rests. The DB HPC & Lunges can be broken up in any way….does not need to be completed in order.

12
Dec

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Bike at easy pace

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

1:00 Bike at HARD pace

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

11
Dec

Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

30 Jumping Jacks (clap overhead & behind the back)

10 Scap Push-Ups

:30 Single-Unders

10 Alt. Plank Marches (refer to teaching section)

:30 Single-Unders w/higher jump

10 Knee Push-Ups

:30 Single-Single-Double

10 Push-Ups with a band

:30 Double-Under Practice

10 Push-Ups (the way you will do them for the workout)

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 4 MINUTES

24 Double-Unders

12 Push-Ups

-Rest 2:00-

AMRAP x 3 MINUTES

20 Double-Unders

8 Push-Ups

-Rest 2:00-

AMRAP x 2 MINUTES

16 Double-Unders

4 Push-Ups

Optional Finisher

Metcon (No Measure)

2-3 SETS

5/5 Side Plank Rotations

15 Hollow Rocks

20 Glute Bridge-Ups

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