WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Single-Unders

MIN 2 – :50 Alt. Step-Ups

MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*

*In the second round, switch to alt. Plank rotations

Workout

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders

MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

Workout – HOME

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders or Air Squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

15 Jumping Jacks

10 Air Squats

5 Groiner L + Groiner R + Push-Up

Then…grab a Wall Ball or Object that Weighs approx 10-20 #

WALL BALL WARM-UP

1 Round:

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Odd Object Run (MedBall or something weighing 20/14)

400m Run

30 Russian Twists with Object (R&L = 1)

30 Slam Balls or Ground to Overhead with Item

30 Box Jumps / Step Ups (24/20)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

Plank Challenge:

X2

1:00 Elbow Plank

:30 Right Sided Plank

:30 Left Sided Plank

:30 Push Up Plank

:30 Rest

(Score is Time)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Single DB Front Squats

5 Up-Downs over DB

Into …

1 ROUND

100m Run

10 Single DB Push Press

5 Burpees over DB

Into …

1 ROUND

100m Run

10 Single DB Thrusters

5 Burpees over DB

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

20 Single DB Thrusters

10 Burpees Over DB

(Score is Rounds + Reps)

Workout – HOME

Optional Finisher

Metcon (No Measure)

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Items you will need:

– Dumbbells or 2 weighted objects from around the house

– Broomstick or PVC Pipe

GENERAL WARM-UP

2 Rounds:

1:00 RUN

:30 Stationary High Knees

:30 Butt Kicks

2 SETS

10 PVC or Broomstick Pass throughs

10 PVC or Broomstick Goodmornings

5/5 SA DB or Weighted object thrusters

10 double DB or object Deadlifts

Workout

Metcon (3 Rounds for time)

8:00 To complete:

1000m Row or 800m Run

30 DB Thrusters (use 2 weighted objects)

30 DB Bent Over Row (use 2 weighted objects)

-1:00 Rest-

6:00 To Complete:

500m Row or 400m Run

30 DB Thrusters

30 DB Upright Row

-1:00 Rest-

4:00 To Complete:

300m Row or 200m Run

30 DB Thrusters

30 DB Push Press

(Score is Time For Each Portion)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ DB or Backpack)

:30 High Plank Hold

10 PVC or Bodyweight Romanian DL

10 Knee Push Up

10 DB Bent Over Row

Immediately into…

2 ROUNDS

:30 High Plank Shoulder Taps

10 Good Mornings

7 Push Ups

10 Renegade Rows on Knees w/o Push Up

Workout

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Plate or DB Good Mornings

-:30 Rest-

1:00 Max Monostructural (Athlete Choice)*

-:30 Rest-

1:00 DB Renegade Rows**

-:30 Rest-

*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.

**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L

(No Measure)

Workout – HOME

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Backpack Goodmornings

-:30 Rest-

1:00 Run, Bike, Row, or Ski (Athlete Choice)*

-:30 Rest-

1:00 Backpack Push-Ups

-:30 Rest-

(No Measure)