BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 25 ft High Knees 25 ft Butt Kickers 20 Alt. Lunges :30 Bike Workout Metcon (3 Rounds for time) 3 SETS FOR TIME 400/350m Row 400m Run 30/25 Cal. Bike -Rest 1:00 b/t Sets- -20:00 Hard Cap-Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 → Jump Rope (switch up the style, every round) Ex: Single-Unders → Backwards Single-Unders Movement 2 → Slam Ball Deadlifts → Slam Balls Movement 3 → Single Arm Ring Rows (:10 Right/ :10 Left) → Ring Rows Movement...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Bike (Legs Only) 50ft. High Knees :30 Bike (Arms Only) 50ft. Straight Leg Kicks :30 Bike (Arms + Legs) 200m Jog Workout Metcon (Calories) NOT FOR TIME* 400m Run into… 10 ROUNDS :15 Max Calorie Bike :45 Easy Pedal into… 400m Run...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 5 Scap Push-Ups* + 5 Knee Push-Ups 5 DB Hang Jump + Shrugs → 5 DB Hang Power Cleans 10 Wall Squats → 10 Air Squats Workout Metcon (AMRAP – Reps) 4 ROUNDS FOR MAX REPS :30 Max Push-Ups -Rest 1:00-...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES* WITH A PARTNER… 20 Cal. Bike 20 Air Squats 20 Hollow Rocks 20 Push-Ups *One partner works, one partner rests. Athletes can split the work in any way. Get as far as you can. Partner Workout Metcon (AMRAP – Rounds and...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Burpees 5 DB Strict Press 5/5 Single Leg DB RDLs 10 Step-ups :20 Hollow Hold Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 10 DB Box Step-Overs MIN 3 – 15...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 High Jump Single-Unders 5/5 Single Arm DB Suitcase Deadlifts 5/5 Single Arm DB Hang Squat Cleans :30 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 60 Double-Unders or 120 Single-Unders 40 Sit-Ups 20 DB Deadlifts...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 50’ Shuttle Run 8/6 Cal Row Sprint 5 Cal Bike Sprint Workout Metcon (5 Rounds for time) 5 SETS FOR TIME 250m Row 200m Run 20/15 Cal. Bike -Rest 2:00 b/t sets- Optional Finisher Warm-up (No Measure) 4:00 Couch Stretch (2:00/Each Side)Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into… 2 ROUNDS 20 Atl. Superman 10 Reverse Lunges 5 PVC Kang Squat (:03 pause at bottom)* Strength Back Squat (5-5-3-3-1-1) -Rest at Least...Read More
