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WOD

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15
Jul

Monday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

30 Burpees For Time* (increase pace every 10 burpees!)

*Every 10 Burpees, perform 5 MB Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES*

3-6-9-12-15 …

Wall Balls

Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off for each AMRAP.

15
Jul

Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

Strength

Back Squat (5×3 (30X1))

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)|(95/65)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

14
Jul

Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

30 Jumping Jacks

10 Push-ups

30 Mountain Climbers

10 Lunges

Partner Strength

Bench Press (10-9-8-7-6-5-4-3-2-1)

Bench Press (Bodyweight)

*Work in teams of 3 changing weights as needed. Rest as needed b/t sets.

-20:00 Hard Cap-

Workout

Metcon (Time)

FOR TIME

40-60-80-60-40

Plate Jumps*

10-20-40-20-10

Toes to Bar

*Plate jumps are both feet of then on to plate. Fast footwork!

14
Jul

Sunday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND…Focus on smooth pace on bike/rower!

1:00 Row

:30 Single Arm KB Front Rack Hold/Side

1:00 Bike

:30 Sit-Ups

Workout

Metcon (3 Rounds for reps)

3 SETS

1:00 Max Cal Row

1:00 DBL KB Front Rack Hold

1:00 Max Cal Bike

1:00 Max Sit-Ups

-Rest 2:00 b/t Sets-

Optional Cool Down

Warm-up (No Measure)

3:00-5:00 Yoga Flow/Mobility

13
Jul

Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Partner 400m Jog w/ MB pass

Into…

6 ROUNDS (3 rounds per partner)**

10/8 Cal Bike

20 Alternating Single Leg V-Ups

10 KB Sumo Deadlift High Pulls

20 Suitcase Lunges

**P1 works, while P2 stretches…perform a stretch or hold each round they are “off”. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups

Workout

“FROZEN ROPE” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Bike

2 Rope Climb

20 Plate Squat Clean (45/35)|(25/15)

2 Rope Climb

Cool Down

Warm-up (No Measure)

NOT FOR TIME

400m Walk as a Group*

*Calm nasal breathing only