WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

10 Med. Ball Deadlifts

10 Alt. Step-Overs

10 Med. Ball Squats

Workout

Metcon (No Measure)

E2MOM x 16 MINUTES

100m Run

10 Med Ball Squat Cleans

10 Box Jump Overs

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Bike (Mod effort)

5/5 Single Arm DB Deadlift

5 Up-Downs

5/5 Alt. V-ups

Workout

Metcon (5 Rounds for reps)

5 SETS (:30 ON/:30 OFF)

:30 Max Cal. Bike

-:30 Rest-

:30 Max Sit-Ups

-:30 Rest-

:30 Max Alt. DB Snatch

-:30 Rest-

Optional Finisher

Metcon (No Measure)

2-3 SETS

20 Alt. Plank Dumbbell Slides

10/10 Bodyweight Bulgarian Split Squats

20 Hollow Rocks

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 Rounds with a single light DB…

3 Push Up to Down Dogs

5/5 Single Leg Cross Body DB RDL

7/7 Arnold Presses

9 Cal Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Handstand Push-up Development

Workout

Metcon (Time)

ON A 7:00 RUNNING CLOCK…

1000m Row then…

Max HSPU in Remaining Time

Immediately into…

FOR TIME*

35 DB Manmakers (35/25)|(25/15)

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout.

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

7 DB Double Hammer Curl

7 DB Double Curl

7 DB Double Half Curl

-Rest as Needed b/t Sets-

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Leg RDL

100m Jog

5/5 Single Arm KB Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

15 DBL KB Suitcase Deadlift

400m Run

10 DBL KB Push Press

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Running/Biking/Rowing/Ski (athlete’s choice)

5/5 Bodyweight Split Squats

10 Hollow Rocks

10 Alt. Bent Over DB Rows

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)*

MIN 2 – 5/5 DB Suitcase Split Squats

MIN 3 – 20 V-Ups/Tuck-Ups

MIN 4 – 20 Alt Bent Over DB Seesaw Row

*Athlete can choose to run, bike, row or ski. Athlete can switch up monostructural effort every round…

Optional Finisher

Metcon (No Measure)

1 ROUND FOR QUALITY

2:00 Couch Stretch/Side

10 Cat/Cow

1:00 Banded Hamstring Stretch/Side