WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MIN CAP)

50m Shuttle Run

8 KB Sumo Deadlifts

8 KB Upright High Pulls

5 Scap Push-Ups + 5 Knee Push-Ups

10 Alt. Bodyweight Lunges

Workout

Metcon (7 Rounds for reps)

EVERY 2:30 FOR 7 SETS

100m Run

15 KB Sumo Deadlift High Pull

10-15 Push-Ups*

MAX Alt. Lunges

*Athletes choose how many Push-Ups they do every set. Stick with the same number every set. Try to complete the push-ups unbroken or 1 break.

(Score is Number of Lunges Each Set)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 SETS…

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

:20 Pike Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*

*May progress to Rows in the top of the Push Up as desired by the athlete.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Grab a partner and a Barbell!

1 ROUND EACH…

P1: AMRAP of…

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats

P2: Run 400m

When P2 returns from Run, switch!

Into…

2 ROUNDS EACH…(need a barbell!)

P1: AMRAP of…

5 Romanian DL

5 Hang Muscle Clean

5/5 Elbow Punches

P2: 15 Burpees

When P2 finishes Burpees, switch!

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean (165/115)|(115/75)

100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

(Score is Time)

Finisher

Metcon (Time)

FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND:

50 Jumping Jacks

5 Inch Worms

5 Up Downs

2 ROUNDS:

25 Single Unders

20 Mt. Climbers

5/5 Single Arm KB Strict Press (light weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

40 Double-Unders

20 Kettlebell Swings

10 Sit-Ups

*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Leg RDL

10 Arm Haulers (Slow)

12 Calf Raises @32X1*

*Perform on an elevated surface to maximize range of motion.

(No Measure)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND:

500m Row (increase pace every 100m)

400m Run (increase pace every 100m)

10 Tempo Air Squats (31X1)

10 Tempo Push Ups (31X1)

2 SETS:

10 DB/KB Goblet Squats (2nd set heavier than the 1st)

Workout

Metcon (Weight)

EVERY 2:30 FOR 6 SETS

100m Run

10 KB or DB Goblet Squats (AHAP)

150/100m Row

10 KB or DB Floor Press

(Score is Load)