WOD

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)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Jog

Then …

1 ROUND

5 inch worms

10 clean deadlifts

20 mountain climbers

5+5 hang high pull + muscle clean

10 alt cossack squats

5 power clean with BB or DB

10 lateral jumps over BB or DB

Strength

Power Clean (6×3)

EMOM x 6 MINUTES

3 Power Cleans

OR

8 DB Power Clean and Jerks (practice cycling)

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10

Burpee Over the Bar

Power Clean (135/95)|(95/65) or DB

Shoulder to Overhead

(Score is Time)

Optional Finisher

Metcon (No Measure)

NOT FOR TIME

30 Barbell Roll-Outs

*If you have a barbell

**If not, accumulate 3:00 Plank!

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