WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Partner Warm-up

2 ROUNDS*

200m Run

20 DB Hang Jump + Shrug

30 Alt. Lunges

*Partners will go on the 200m Run together. They can split the work in any way, in any order!

– 5:00 Cap –

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

200m Run*

40 DB Hang Power Cleans**

60 Alt. Jumping Lunges

*Partners run together. For the other movements, P1 works while P2 rests. The DB HPC & Lunges can be broken up in any way….does not need to be completed in order.

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Bike at easy pace

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

1:00 Bike at HARD pace

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

30 Jumping Jacks (clap overhead & behind the back)

10 Scap Push-Ups

:30 Single-Unders

10 Alt. Plank Marches (refer to teaching section)

:30 Single-Unders w/higher jump

10 Knee Push-Ups

:30 Single-Single-Double

10 Push-Ups with a band

:30 Double-Under Practice

10 Push-Ups (the way you will do them for the workout)

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 4 MINUTES

24 Double-Unders

12 Push-Ups

-Rest 2:00-

AMRAP x 3 MINUTES

20 Double-Unders

8 Push-Ups

-Rest 2:00-

AMRAP x 2 MINUTES

16 Double-Unders

4 Push-Ups

Optional Finisher

Metcon (No Measure)

2-3 SETS

5/5 Side Plank Rotations

15 Hollow Rocks

20 Glute Bridge-Ups

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds, graduating in difficulty…

1 Min Row (Easy → Mod → Hard)

10 Step Up → Low Box Jump → Higher Box Jump

10 MB Push Press → MB Thruster → Wall Ball

After the Warm-Up, go into the High Box Jump.

Skill

Max Height Box Jump (Distance)

Max Height Box Jump
ON A 8:00 RUNNING CLOCK…

Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

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

20 Box Jumps (24/20)

25 Cal Row

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

30 Box Jumps (24/20)

25 Cal Row

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

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-

Optional Finisher

Metcon (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 8

8 DB Suitcase Lunge

8/8 Arnold Press

8 DB Sumo Deadlifts

8/8 Single Arm DB Sumo Deadlift

8 Push Ups to Down Dog

Strength

Push Press (5-3-1)

5-3-1

Push Press

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.