WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Air Squats (Single DB Front Rack Optional)

8 DB Glute Bridge-Ups (Place the DB at the waist during these)

4/4 SA DB Hammer Curl + Press

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3 DB Power Cleans

6 DB Push Jerks

9 DB Front Squats

-Rest 2:30-

Repeat!

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Easy pace on Bike/Row/Ski

Then…

ALT EMOM x 12 MIN:

Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs

Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs

Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Then…

1:00 Hard pace on Bike/Row/Ski

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)

MIN 2 – MAX Double Unders

MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.

**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU

Finisher

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 6 MINUTES

Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (7 MIN CAP)

15/10 Cal. Row → 18/14 Cal. Row

10 Up-Downs → 10 Jumps over the erg

20 Alt. Plank Shoulder Taps → 5 Push-Up to Down Dog

MOCK RUN (3 MIN CAP)

EMOM x 3 MINUTES

MIN 1 – MAX Cal. Row

MIN 2 – MAX Burpees Over The Erg

MIN 3 – Rest

Workout

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 – 20/15 Cal. Row

MIN 2 – 10,12, or 15 Burpees Over the Erg (Athlete Choice)

MIN 3 – Rest
Score is number of cals you maintain through the workout.

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

PART 1

3 minutes Bike or Row…

Min 1: Easy

Min 2: Moderate

Min 3: Hard

PART 2

AMRAP x 5 MINUTES

10 Tempo Air Squat (31X1)

8 Up Downs

6 Push Up to Down Dog

4 Broad Jumps

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (7 MIN CAP)

10 Slam Ball Deadlifts

20 Toe Taps to Slam Ball (fast high knees, getting toes to tap the slam ball)

10 Slam Ball Ground to Overhead

20 Alt. Plank Shoulder Taps

5 Slam Ball “Dip + Drive”*

5 Slam Ball Push Press

20 Alt. Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

15 Slam Balls

10 Slam Ball Push Press

-Rest 2:00-

AMRAP x 4 MINUTES

20 Alt. Slam Ball Lunges

20 Slam Ball Russian Twists