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5
Jun

Wednesday

BLK LBL Fitness Club – Remix

Warm-up

Warm-up (No Measure)

3 ROUNDS, tabata style (:20 on/:10 off)

Mov 1 – Row (increase pace each round)

Mov 2 – Russian KB Swing (last round bump to American swing)

Mov 3 – Alt. Goblet Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 American Kettlebell Swings

14 Cal. Row

14 Alt. KB Goblet Lunges

Optional Finisher

Metcon (No Measure)

Accumulate 3:00 Hollow Hold*

*Every time you break, perform 30 Mountain Climbers

5
Jun

Wednesday

BLK LBL Fitness Club – NC45

Warm-up

Warm-up (No Measure)

For Quality…

AMRAP x 6

10 Scap Push Ups

5 Inch Worms

5/5 T Push Ups

10/8 Cal Bike

Strength

Bench Press (10-8-6-8-10)

-Rest 1:00 b/t Sets-

*Close Grip!

Light to Moderate weight on Bench.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

15-12-9

Bench Press (115/75)

Cal Bike

5
Jun

Wednesday

BLK LBL Fitness Club – NCBURN

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

100m Row

10 Plate G2OH

STATION 2

AMRAP

10 Box Jumps

10 Plate Push Press

STATION 3

AMRAP

100m Row

10 Plate G2OH

STATION 4

AMRAP

10 Box Jumps

10 Plate Push Press

5
Jun

Wednesday

BLK LBL Fitness Club – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

MAX Cals Bike

B. NC60

Warm-up

Warm-up (No Measure)

3 Progressive Rounds…

50 Single Unders → 30 Double Unders or 50 Single Unders → 30 Double Unders

16 Lunges → 15 Air Squats → 10 Jumping Squats

10 Up Downs → 8 Burpees → 6 High Jump Burpees

Follow this by 2 Rounds of…

10 PVC Passes

:30 FlagPole w/ PVC (R)

:30 FlagPole w/ PVC (L)

10 PVC OHS

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Hang Power Snatch

+

Hang Squat Snatch

+

Overhead Squat

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

Metcon

Metcon (Time)

FOR TIME

80 Double Unders

20 Burpee Over Bar

20 Hang Power Snatches (95/65)|(65/45)

20 Overhead Squats

20 Hang Power Snatches

20 Burpee Over Bar

80 Double Unders

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

10 MINUTES TO ESTABLISH…

1RM Power Clean

-Rest 5 MINUTES-

AMRAP x 8 MINUTES

MAX Power Cleans*

*At 90% of 1RM

3
Jun

Monday

BLK LBL Fitness Club – CrossFit®

Warm-up (No Measure)

EMOM x 8

Min 1: :50 row (increasing pace)

Min 2: 5/5 single KB arnold press remaining time max burpees

EMOM x 8

Min 1: 1 rope climb*

Min 2: 3 KB strict press + 3 KB push press

*choose the most challenging variation. advanced athletes should practice legless.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

10 KB push press (53/35)|(35/26)

2 rope climbs

15/12 cal row
optional finisher

for quality

30 glute bridge ups R

30 glute bridge ups L