WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS…

20 Mountain Climbers

10 Air Squats

5 Arm Haulers*

2 ROUNDS…

20 Jumping Jacks

10 Alt. DB Sumo Deadlifts

5 Sit Ups

2 ROUNDS…

20 Alt. SA DB Sumo Deadlift High Pulls

10 Lunges

5 Cal Bike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 Alt. DB Snatches

14/12 Cal. Bike

7/7 DB Suitcase Split Squats

14 Tuck-Ups

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS FLOW SQUAT WARM-UP

10/8 Cal on Bike

10 Bootstrapper Squats

10 Alt Reverse Lunges w/ a Twist

10 Alt Leg Swings

10 Alt Knee Pull to Chest

Into…

2 SETS BARBELL FRONT RACK WORK

:30 L/R Tricep Smash in Rig

10 Alt Front Rack Punches in Rig

10 Elbow Punches from Back Rack

Strength

Front Squat (5-5-5)

5-5-5

Front Squat*

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

Metcon (Time)

FOR TIME

21-15-9

Thruster (95/65)|(65/45)

Burpees to Target (6″)

-9:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calm Nasal Breathing

4:00 Flow Stretching

2:00 Calm Nasal Breathing

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

:20 Single Unders

5 Inch Worms

10 Med Ball Front Squat

1 ROUND

:20 Fast Singles

20 Mountain Climbers

10 Med Ball Push Press

1 ROUND

:20 Double Under/Practice

10 Groiners

10 Med Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

20 Double-Unders or :20 Practice

15 Wall Balls

10 Med. Ball Squat Cleans

-Rest 2:00-

REPEAT!

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

3 ROUNDS

8 KB Deadlift

6/6 KB Bent Over Row

8 Frog Jumps*

:20 Feet Marching Plank**

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 15 Up-Downs

MIN 2 – 25 Russian Kettlebell Swings

MIN 3 – 15 Ring Rows

MIN 4 – MAX Plank Hold
Score is weight on KB.

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS…

12/10 Cal Bike

30 Singles Unders (RD 1-2)/ Double Unders (RD3)

5 RDL

5 Hang High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch

Extended Warm-up

3-3-3: Power Snatch (3-3-3*)

3-3-3

Power Snatch*

*Immediately after each set perform 20 Unbroken Double Unders.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-2-1 Power Snatch*

10/8 Cal Bike

20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5… 3 reps @ (115/75)|(75/55)

Minutes 5-10…2 reps @ (135/95)|(95/65)

Minutes 10-15…1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.