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WOD

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15
Jan

Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Bike @ Moderate Pace for 2:00

1 ROUND

8 Up-Downs

8 Cossack Squats

8 PVC Pass Through

8 PVC Back Rack Squat

Into…

1 ROUND

6 Burpees

6 PVC Lunge Pass Through

6 PVC Overhead Squat

6 PVC Snatch Grip Sots Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

15
Jan

Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2:00 of TABATA (:20 / :10)

Alternate b/t Air Squat & Up-Downs

Into…

2-3 Sets | 4:00 Flow Warm-up (w/ light DB)

5/5 DB Deadlift

5/5 SA DB Swing (from waist)

5/5 SA DB Press (:01 pause OH)

10 Alt. Groiners

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

20 Alt. DB Snatches

10 Up-Downs

20 Alt. DB Front Rack Lunges

(Score is Rounds + Reps)

14
Jan

Tuesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1-2 ROUNDS (6 MIN CAP)

:30 Bike

5 DB Deficit Push-Ups (on or off knees)

10 Alt. DB Renegade Rows (no push-up in between rows)

:30 Bike

5 DB Burpees

5 DB Hang Power Cleans

:30 Bike

5 DB Squat Cleans

5 DB Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3 DB Manmakers

6/4 Cal. Bike

-Rest 2:30-

REPEAT!

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Hammer Curls

20 Hollow Rocks

:30 DBL DB/KB Overhead Carry

(No Measure)

14
Jan

Tuesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate)

:30 Swinging Arm Crosses

:30 Arms Up & Back

:15 Doorway Stretch / Each Side

10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2 Right Leg Single Unders

R3 & R4 Left Leg Single Unders

R5 – R8 Single Unders

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)

13
Jan

Monday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Play a Game! or Rowling!

Workout

Metcon (No Measure)

FOR TIME

500m Row

25 Hand-Release Push-Ups

400m Row

20 Hand-Release Push-Ups

300m Row

15 Hand-Release Push-Ups

200m Row

10 Hand-Release Push-Ups

100m Row

5 Hand-Release Push-Ups

-16:00 Hard Cap-

(Score is Time)