WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs*

10 Mountain Climbers

5/5 SA DB OH Lunges → 10 Single DB Front Squats**

*No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward

**Hold the dumbbell horizontal to body with one head of the dumbbell in each hand.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10/8 Cal. Row

8 Kettlebell Swing

8/8 Single Arm KB Thrusters

-Rest 3:00-

AMRAP x 4 MINUTES

8/6 Cal. Row

6 Kettlebell Swing

6/6 Single Arm KB Thrusters

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Get into teams of 3!

3 ROUNDS…

P1: Row 200m

P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups

P3: Plank Hold

Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.

Partner Workout

Metcon (Time)

IN TEAMS OF 3…

FOR TIME

10k Row*

*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

8/6 Cal Row

8 Plank Shoulder Taps → 8 Renegade Rows

8 Up Downs Over DB → 8 Burpees Over DB

*Progress the movements at the halfway mark!

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal. Bike

MIN 2 – 14 Alt. DB Renegade Rows

MIN 3 – 10 Burpees over DB
Score is weight on the Rows.

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike (blood flow!)

Into…

3 SETS

10 Alt. Groiners w/ Reach-Up*

5 Plate Bent Over Rows

5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)

5/5 Plate Around the Worlds*

5 Plate Strict Press

*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.

**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.

Strength

Front Squat (5-3-1)

5-3-1

Front Squat

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 (Time)

FOR TIME

30 Front Squat (135/95)|(95/65)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

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.