WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push Ups

10 KB DL

5 Up Downs

Into…

1 ROUND

8 Knee Push Ups

8 KB Upright Rows

8 Jump Squats

Into…

1 ROUND

6 Push Ups

8 Russian KB Swings

10 Alt. Step Ups

Workout

Metcon (Time)

FOR TIME

15-12-9

Push-Ups

KB Sumo Deadlift High Pulls

Up-Down Box Jump Overs

-1:00 Rest –

9-12-15

Up-Down Box Jump Overs

KB Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

***HOME VERSION***

FOR TIME

15-12-9

Push-Ups

Backpack Sumo Deadlift High Pulls

Backpack Thrusters

-1:00 Rest –

9-12-15

Backpack Thrusters

Backpack Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds:

50 Single Unders

25 Supermans

10 Alt. Cossack squats

25 Crunches

Strength

Metcon (No Measure)

10:00 EMOM:

Min 1: 5 Back Squats -building in weight- or 10/10 Single Leg RDL

Min 2: HSPU Practice or Shoulder Press (get creative with how to weight shoulder press)

**Start each minute with 20 DU or SU
,,,,

Workout

Metcon (Time)

For TOTAL Time:

21-15-9

Cal Cardio (or 400m Run)

Back Squat (or weighted air squat)

Russian Twist (using something weighted)

-Rest 2:00-

9-15-21

Cal Cardio (or 400m Run)

Back Squat

Russian Twist

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bootstrappers

10 Alt Groiners

10 Cossack Squats

10 Scap Pull-Ups

2 ROUNDS

5 Kip Swings

5 MedBall Front Squats

5 MedBall Strict Press

5 MedBall Push Press to Target (WB Target)

5 Wall Balls

Strength

Back Squat (20RM)

FOR LOAD

20RM Back Squat

(Score is Load)

Workout

Metcon (Time)

FOR TIME

60 Wall Balls (20/14)|(14/10)

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

-Hard Cap 15:00-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Row/Ski/Bike/Cardio

EMOM x 6 MINUTES

Min 1 — Walk out Push Ups

Min 2 — Up Downs

Min 3 — Alternating lunges

Min 4 — Air Squats

Min 5 — Burpees

Min 6 — Plank

Workout

Metcon (AMRAP – Rounds)

EMOM x 30 MINUTES

MIN 1 – 7 Burpees

MIN 2 – 7 Push Ups

MIN 3 – 7 Alt Jumping Lunges / Leg (14 Total)

– Increase 1 rep EVERY ROUND

— If you fail a minute in any round, start back at 7,7,7
RECORD the HIGHEST number you got to before restarting…. so if you got to 12 and failed a minute of ANY movement, you record 11 meaning 11 was your last successful round

Finisher

Metcon (No Measure)

3 SETS

15 Sit Ups

15 Bicycles

15 Crunches

15 V Ups

1:00 Plank

-Rest as needed-

GOAL = UNBROKEN SETS

400m Walk Cool down

— GET SOME SUN —

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run

1 ROUND – Dynamic Movements

25ft Toe Walks

25ft High Knees

25ft Butt Kickers

25ft Side Shuffle Right

25ft Side Shuffle Left

25ft High Skips

2 ROUNDS

10 Alt Box Step Ups

20 Shoulder Taps

:30 Hollow Rock Hold

2 ROUNDS

5 Box Jumps

1:00 Plank

5 Push-Up to Downward Dog

Workout

Metcon (Time)

FOR TIME

400m Run

40 Push Ups

40 Box Jumps/Step Ups 24/20

800m Run

30 Push Ups

30 Box Jumps

1200m Run

20 Push Ups

20 Box Jumps

800m Run

10 Push Ups

10 Box Jumps

400m Run

(Score is Time)

Metcon (No Measure)

FINISHER

3 Rounds of BOOTY BURN

20 Reps 1.5 Hip Thrusts

10/10 Bulgarian Split Squats

20 Goblet Squats (Just to parallel – SQUEEZE BOOTY)

10–>1 Glute Bridge + Glute Pulses

-REST AS NEEDED BTW SETS