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18
Feb

Tuesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

EVERY 1:30 FOR 2 SETS

50m Run

6 DB Suitcase Deadlifts

8 Scap Push-Ups

Tuck/Hollow Hold for the remainder of time!

– 1:00 Rest-

EVERY 1:30 FOR 2 SETS

50m Run

6 DB Hang Muscle Cleans

8 Knee Push-Ups

Tuck/Hollow Hold for the remainder of time

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

200m Run

20 Hang Power Cleans

20 Push-Ups

(Score is Each Set For Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 DB Hammer Curls

10 DB Pull-Overs

(No Measure)

18
Feb

Tuesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

17
Feb

Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

17
Feb

Monday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

10 Alt. Step-Ups

6/6 Single Arm KB High Pulls

-1:00 Rest-

1 ROUND

1:00 Bike (faster RPM this round)

10 Alt. Step-Ups w/light KB

10 KB Upright High Pulls

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 16/13 Cal. Bike

MIN 2 – 14 KB Goblet Box Step-Ups

MIN 3 – 18 Upright KB High Pulls

(Score is Load)

16
Feb

Sunday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

200m Team Run — leave no athletes behind 🙂

2 ROUNDS

5 Inch Worm + Push Up

10 Perfect Stretch*

2 ROUNDS

5 BB Romanian DL

5 Hang Muscle Clean

10 Alt Elbow Punches

5 Strict Press

5 Push Press

5 Back Squats

*1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L)

Extended Warm-up

Bear Complex (Build to Moderate-Heavy)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
ON A 8:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of “Bear Complex”

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

**Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly.

(Score is Load)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 Reps of “Bear Complex” (135/95)|(95/65)*

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.

(Score is Time)