WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1- :50 Bike/Run/Row/Jumping Jacks

MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 Wall Balls

6 Jumping Pull-Ups

6 Sit-Ups

*P1 completes 2 rounds, while P2 bikes for max calories

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 Backpack Thrusters

6 Backpack Bicep Curls

6 Sit-Ups

1:00 Run

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Inch Worms + Push-Up

Into…

3 ROUNDS

5 Tuck Jumps

10 Jumping Air Squats

10 Push-Up to Pike

Finish Warm Up with

200m Run to map out distance

Workout

Metcon (No Measure)

Murph Prep

15 Rounds On the 2:00-

200m Run or :45 Cardio

5 Pull Ups or Bent Over Rows

10 Push Ups

15 Air Squats

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)