WOD

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Pigeon Pose Each side 1:00 Frog Stretch Each Side Into… AMRAP x 6 MINUTES :30 Bike (Moderate) 5/5 Single Arm RKBS 5/5 KB Bent Over Row 10 Alt. Goblet Cossack Squats Strength Back Squat (5×5 (30×1)) Back Squat @60-70% of 1RM -Rest 2:00 b/t Sets- *Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM. Workout Metcon (Time) 4 ROUNDS FOR TIME 200m Run 20/15 Cal Bike 12 Strict Pull-ups -15:00 Hard Cap-Read more

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/SideRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS EACH… P1: Bike P2: 5/5 Single Arm Ring Rows + 10 Air Squats + 10 Alt. Step-Ups *P2 is the pace setter Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* P1 – COMPLETE 1 ROUND OF… 12 Ring Rows 9 Goblet Squats 6 Box Jumps P2 – PERFORM… Max Sit-ups *Partner 1 completes one round of triplet, while Partner 2 does max sit-ups. Partners switch when Partner 1 finishes their round. Score is total number of sit-ups.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (Cap at 5:00) 5 Dumbbell Deadlifts 30 Single-Unders 5 Dumbbell Power Cleans 30 Single-Unders w/higher jump 5 Dumbbell Push Press 30 Double-Unders or :30 Practice Workout Metcon (Time) “DB GRACE” FOR TIME 30 Dumbbell Clean & Jerks -5:00 Hard Cap- -Rest 3:00- 2 ROUNDS 50 Double-Unders or 100 Single-Unders 50′ Cross Body Carry (L/R) -5:00 Hard Cap- Optional Finisher Metcon (No Measure) “SUNS OUT, GUNS OUT” 2-3 SETS 10 Alt DB Bicep Curls 10 DBL DB Overhead Tricep Extensions Max Plank Hold -Rest 1:30 b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog, then … AMRAP x 4 MINUTES 5 Up-Downs 10 Alt. Lunges 10 Hollow Rocks 10 Supermans Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – 16 Up-Downs MIN 2 – 12/10 Cal Bike MIN 3 – 16 Arm Haulers MIN 4 – 12/10 Cal RowRead more