WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2:00 Bike

:15 Fast

:45 Recovery

2 ROUNDS

8 Alt. Step-Ups

6 Alt. Cossack Squats*

4 Up-Downs (no push-up burpee)

Workout

Metcon (Time)

FOR TIME*

30-20-10-20-30

Cal Bike

KB Goblet Squats

*10 Up-Down Box Jumps After Each Full Set

-20:00 Hard Cap-

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

:20 Bike (Workout Pace!)

16 Shoulder Taps

8 Forward Lunges

6 Up-Downs

Workout

Metcon (Time)

EVERY 3 MINUTES FOR 30 MINUTES…

15/12 Cal Bike

12 Hand Release Push-Ups

9 Up-Down Box Jump Over (24/20)
Score is your slowest round!

Optional Finisher

Warm-up (No Measure)

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES (or 3 rounds)

10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling)

25’ Butt Kickers/25’ High Knees

10 Alt. Groiners

*25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)*

*Hold a plate overhead, in your palm. Switch out the waiter walk for a 50m shuttle run at the 3 minute mark.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

10 MedBall Power Clean

200m Run

10 MedBall Press

Optional Finisher

Warm-up (No Measure)

TABATA, 8 SETS (:20 ON/ :10 OFF)

MOVEMENT 1 – DBL Bicep Curls

MOVEMENT 2 – Russian Twists

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Knee Push-Ups

10 Tall Plank Alt. Shoulder Taps

100m Jog

5 Wall Squats

10 Alt. Lunges

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 DB Push-Ups + 10 Alt. Renegade Rows

MIN 2 – 15/12 Cal. Row

MIN 3 – 5 DB Front Squats + 10 Alt. Front Rack Lunges

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Side Plank Hip Raises

20 Glute Bridge-Ups

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3:00 min Bike/Row…just FLOW and feel good!

Then…

3 Rounds

5 Inch-Worm Push-ups

5 Broad Jumps (land in ¼ squat softly!)

5 BB Good Morning

10 Elbow Punches (behind neck)

5 BB Strict Press (behind neck)

10 Alt. V-Ups

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here