WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Row Feet on straps (or :30 Backpack Deadlifts)

10 Scap Push-Ups

:30 Row Arms & Hips only (or :30 Backpack Deadlifts)

25ft (:15) High Knees + 25ft (:15) Butt Kickers

:30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls)

20 Alt. Skaters

:30 Row *Full Strokes (or :30 Backpack Russian Swings)

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Cal Row

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Calories + Meters)

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Backpack Russian Swings

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Swings + Meters)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Perfect Push-Ups

1:00 Plank

-Rest 1:00 b/t Sets-

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Lunges

10 Slow Push Ups

20 Mountain Climbers

10 V-ups

10 Single DB Ground to Overhead

5 Inchworms

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 8 Box Jumps (24/20) + 8 Air Squats

MIN 2 — Row or Bike or Run or Jump Rope*

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 8 Kettlebell Swings 53/35 + 8 Up-Downs

MIN 2 — Row or Bike or run or Jump Rope*

*Change cardio choice from 1st rd to 2nd rd

Cool Down

Warm-up (No Measure)

2 Sets:

:30 R Side Elbow to Instep

:30 R Pigeon Pose

:30 L Side Elbow to Instep

:30 L Pigeon Pose

:30 Childs Pose

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts)

10 DB (or Backpack) Strict Press (w/:03 pause overhead)

5 Broad Jumps

5 Bootstrappers

Strength

Metcon (Weight)

EMOM X 6 MINUTES

MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans + 3 DB/BP Push Press

MIN 2 – 5 Side Plank Rotations/Side

(Score is Weight)

Workout

Metcon (Time)

“DUMBBELL DT”

5 ROUNDS FOR TIME

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Press

12:00 Hard Cap

(Score is Time)

Workout – HOME

Metcon (Time)

“BACKPACK DT”

5 ROUNDS FOR TIME

12 Backpack Deadlifts

9 Backpack Hang Power Cleans

6 Backpack Push Press

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

LONG warm Up

AMRAP x 12 MINUTES

200m Run

10/10 Single Arm DB Bent Over Rows

10 Alt. DB Step-ups

10/10 Single Arm DB Push Press

10/10 DB Hammer Curls

:30 Hollow Hold

Workout

Metcon (5 Rounds for time)

5 ROUNDS ON the 5:00*

400m Run

14 DB Step-Back Lunges (50/35)|(35/25)

14 HSPU or Seated Strict Press

* Goal is to finish in 4 min or less

(Score is Time)

Finisher

Metcon (No Measure)

COOL DOWN

400m Walk

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Hollow Rocks

5 Supermans

5 Up-Downs

5 Jumping Air Squats*

5/5 Single Arm Upright Backpack High Pulls

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Box Jump Overs

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Ring Rows

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Tuck Jumps

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Backpack Bent Over Rows

(No Measure)