WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 CAP)

8 Scap Push-ups

8 Arm Haulers

8/6 Cal Bike

:20 Hollow Hold

Workout

Metcon (4 Rounds for reps)

TABATA

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Push-Ups

TABATA 2 – Tuck-Ups

TABATA 3 – Slam Balls

TABATA 4 – Cal. Bike

-Rest 1:00 b/t Each Full Tabata-

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5:00 (or 2 rounds)

100m Jog

8 Glute Bridge-ups w/toes up

4/4 Spiderman Lunge

:30 Row

8 Straight Leg Sit-ups

4/4 Single Arm Ring Rows

Workout

Metcon (Time)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 20 Arm Haulers

MIN 3 – 200m Run

MIN 4 – 15 Ring Rows
Score is the SLOWEST 15/12 cal row for the workout.

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (1211)

14 Alt. Groiners

15ft Duck Walking

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional
Score is max total reps of FS & K2E combined.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Plate Deadlifts → 10 Plate Ground to Overhead

10 Up-Downs → 10 Burpees

10 Glute Bridge-Ups → :45 Glute Bridge Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Plate Ground to Overhead

10 Burpees

-Rest 3:00-

ALTERNATING TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plate Russian Twists

MOVT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Grab a pair of light kettlebells …

2 ROUNDS

10 DBL Sumo KB Deadlifts

30 Single-Unders → 30 Double-Unders (or :30 of practice)

5/5 Single Arm Russian KBS → 10 DBL Russian KBS

10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Double Russian KBS

30 Double-Unders

20 Air Squats