WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2:00 Easy Row/Jog/Bike

Into…

2 ROUNDS

10 Plate/Backpack Deadlifts

10 Alt. Deadbugs

10 Plate/Backpack Strict Press w/:02 pause overhead

10 Hollow Rocks

10 Superman Arch Rocks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row

15 Plate Ground to Overhead

15 Hanging Knee Raises

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row or :45 Cardio

15 Backpack Ground to Overhead

15 Tuck-Ups

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1 — 8/6 Cal Bike (:40 Movement) + Groiners

Min 2 — 10 DB Ground to Overhead + Thrusters (light weight or 1 DB)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Bike or 1:00 Cardio of Choice

30 Double Unders or 60 SU

20 Alt Plank Knee to Elbow Abs (:01 Pause)

10 Thrusters (95/65) or DB Thrusters

Finisher

Metcon (No Measure)

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Banded Glute Briges

Pulses

*Every Time you break, 15 V Ups

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

1 ROUND

MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack

MVMNT 2: Hollow Rocks

MVMNT 3: Supermans

MVMNT 4: Med. Ball or Backpack Front Squats

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Med. Ball Front Squats

15 Tuck-Ups

*15:00 Hard Cap

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

400m Run or 2:00 Cardio (Athlete Choice)

20 Backpack Front Squats

15 Tuck-Ups

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run or 1:00 Jog

20 Single Unders or 20 Mountain Climbers

10 Russian KBS or 10 Single DB Russian Swing

20 Plank Shoulder Taps

10 Up-Downs

Strength

Metcon (AMRAP – Reps)

3 SETS

15 Box Dips

into…

MAX DBL DB Strict Press (35/20)

-Rest 2:00 b/t Sets-

(Score is Reps)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

800m Run

60 Sit-ups

40 KB Swing (70/53) or DB Swings

20 Burpees

100 Double Unders

(Score is Time)

Cool Down

Metcon (No Measure)

400m Walk

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio*

10 Alt. Samson Lunges

1:00 DB or Backpack Overhead Hold

10 Hollow Rocks + 10 Superman Rocks

1:00 Wall Sit

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

AMRAP x 15 MINUTES

10/8 Cal Row

10 DB Push Press

10 Alt. Step-ups

*Partner 1 works, while Partner 2 Rests

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls

10 Backpack Push Press

10 Alt. Step-Ups or Lunges w/Backpack*

*Hold the Backpack in any way

(Score is Rounds + Reps)