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WOD

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12
Jul

Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

3 Ring Rows

5 Knee Push-Ups

7 Air Squats

Workout

“RING ROW CINDY” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Ring Rows

10 Push-Ups

15 Air Squats

12
Jul

Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

500m Row (2 min max)

into…

2 SETS…

50 Plate Hops

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Extended Warm-up

Warm-up (No Measure)

3 SETS*

4 Strict Press (10X2)

+

4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

Workout

Metcon (Time)

FOR TIME

1000m Row

800m Run

50 KB Swing (53/35)|(35/26)

40 Push Press (115/75)|(95/65)

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap-

11
Jul

Thursday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

10 Slam Ball Deadlifts

5/5 Lateral Box Step-Downs

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – 18/16 Cal. Row

MIN 2 – 16 Slam Balls

MIN 3 – 14 Alt. Step-Ups (Tall Box)

11
Jul

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Play a Game!

Then…

2 ROUNDS FOR QUALITY

4-6 Reps of Each Movement in Workout

Workout

(AMRAP – Reps)

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 — Box Jump (20)

TABATA 2 — Push-Ups

TABATA 3 — DB Bent Over Row (35/25)|(25/15)

TABATA 4 — Slam Ball (20/15)|(15/10)

TABATA 5 — Strict Hollow Flutter Kicks
Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.

Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

12/12 Concentration Curls

-Rest as Needed b/t Sets-

10
Jul

Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

30 Mountain Climbers

10 V-Ups

5 Push Ups

Skill

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK …

Double-Under Practice

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

35 Double-Unders or 70 Single-Unders

25 Russian Kettlebell Swings

15 Up-Downs