BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/Run/Row @ Moderate Pace Into… 1 ROUND 8 Up-Downs 8 Cossack Squats 8 PVC Pass Throughs 8 PVC Back Squats Into… 1 ROUND 6 Burpees 6 PVC Lunge Pass Throughs 6 PVC Overhead Squats or 6 Barbell OH Squat 6 PVC Snatch Grip Sotts...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Moderate) or High Knees :30 Forward Arm Circles :30 Backward Arm Circles 10 Up-Downs 5 Push-Ups to Downward Dog Into… TABATA (8 ROUNDS :20 ON/:10 OFF) R1 & R2: Right Leg Single Unders or R Leg Hops R3 & R4: Left...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 EZ Pace Run/Bike/Row Into… 2 ROUNDS :30 Active Push-up Plank Hold 10 Scap Push-ups :30 Hollow Hold 10 Bootstrappers Into… 2 ROUNDS 10 Kip Swings or DB Upright Rows 10 Tuck-ups 10 Alt. Groiners 10 Russian KB or DBL DB Swings Into.. EMOM x...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Burpees -Rest :30- 1:00 Run/Row/Bike/Jump Rope -Rest :30- 1:00 5 Push-ups + 10 Air Squats Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES DB Burpee Box Step-Overs -Rest 2:00- AMRAP x 5 MINUTES Max Calorie Row -Rest 2:00- AMRAP...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 5 DB Deadlifts 5 DB Eye Level Swings 5 Single DB Full Swings Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 3… AMRAP x 20 MINUTES P1 — 8/8 Single Arm Russian Kettlebell Swing + 12 American Kettlebell Swing P2 —...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5/5 Single Arm DB Bent Over Row 5/5 Single Arm Arnold Press 25ft. High Knees 25ft. Butt Kickers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Ring Rows 5/5 Single Arm DB Shoulder to Overhead 50′ Shuttle...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt Plank Walkouts* 5/5 Single Leg Backpack RDL 6/4 Cal. Bike or :30 High Knees Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike (increase pace each set) MIN 2 – :20 Single Arm Plank...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Air Squats -:15 Rest- :30 Backpack Front Squats -:15 Rest- :30 Backpack Push Press into… 2 ROUNDS :30 Russian Twists -:15 Rest- :30 Sit-ups -:15 Rest- :30 Backpack Sit-ups Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row or 1:00 Run 10 Up-Downs 15 Glute Bridge-Ups 10 Jumps – landing in the Power Position (partial squat) Workout Metcon (Weight) EMOM x 18 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 15 DB Hang Power Cleans MIN 3...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 SETS, (:20 ON / :10 OFF)* MVMT 1 – Jumping Jacks MVMT 2 – Up-Downs *Both Movements = 1 SET. into… 2 SETS (:20 ON / :10 OFF)* MVMT 1 – Tall Jump Single Unders MVMT 2 – Backpack Deadlifts MVMT 3 – Backpack...Read More