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11
Nov

Monday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

With one LIGHT dumbbell …

1 ROUND

10 Alt. Bodyweight Lunges

8 Cal. Bike (conversational pace)

5/5 Single Arm DB Deadlift (DB btwn. legs)

10 Alt. Bodyweight Jumping Lunges

6 Cal. Bike (Pace for the workout)

5/5 Upright High Pull + Punch*

10 Alt. Lunges w/DB (experiment how to hold the DB)

4 Cal. Bike SPRINT (not the pace for the workout)

5/5 DB Muscle Snatch

Workout

Metcon (Time)

FOR TIME*

40-30-20-10

Alt. DB Snatch

Alt. Single DB Lunges**

*10 Cal Bike After Every Full Set

**Athlete can hold DB any way

-15:00 Hard Cap-

10
Nov

Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Play a Game!

then…

After the game, have athletes perform the following dynamic stretching routine…

1:00 at Each Station:

Inch Worms

Bootstrap Squats

Samson Lunges

Seal Pose to Down Dog

Toy Soldier Kicks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30 Wall Balls (20/14)

30 Russian KB Swing (53/35)|(35/26)

Finisher

Warm-up (No Measure)

3 SETS

20 MB Russian Twists

20 Hollow Flutter Kicks

20 Banded Face Pulls

-Rest as Needed b/t Sets-

10
Nov

Sunday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Lateral Jumps over DB

5/5 Single Arm DB Arnold Press

5/5 Single Arm Bent over Row

20 Mountain Climbers

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 MAX Double-Unders

MIN 2 – 5 DBL DB Arnold Press + 5 DBL DB Bent Over Row

MIN 3 – :45 MAX Hollow Hold
Score is max number of double unders in :45.

Finisher

Warm-up (No Measure)

6 ROUNDS WITH A PARTNER

P1 – 1:00 Plate Gun Hold

P2 – MAX Alt. Reverse Lunges

9
Nov

Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

8 Slam Balls

8 Alt Box Step Ups

8 Cal Bike

P1 completes one full round, while P2 holds a plank position, then switch.

Partner Strength

Power Snatch (3×3)

3 x 3

Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch (115/75)|(75/55)

7 Box Jump (24/20)

9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

9
Nov

Saturday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

High Knees (25 ft)

Butt Kickers (25 ft)

10 Single DB Ground to Overhead (hold DB horizontally)

5/5 Single Arm DB Strict Press

25ft/25ft Single Arm DB OH Carry

10 Up-downs

Workout

Metcon (Time)

8 ROUNDS FOR TIME

10 Alt. DB Snatch

10 Burpees Over DB

100m Run

-16:00 Hard Cap-