BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges* Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 2-4-6-8-10… DB Push Press DB Suitcase Reverse...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Line Drills… 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip Immediately after Line Drills 2 Rounds of… 10 Scap Push Ups 5 Push Ups to...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6 Cal Bike (Begin at an easy pace then increase each round) 8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge) 10 Tuck-Ups 12 Jumping Jacks 14 Alt. Groiners (slow or fast) Workout Metcon (AMRAP –...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND of Line Drills 25’ Walking Quad Stretch (with hands, pull one heel towards the glute) 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Single Foot Hop (L/R) Grab a LIGHT pair of DBs and immediately dive into … 2 ROUNDS*...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide :20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up 10 PVC Good Mornings → 10 PVC Kang Squats...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 15 High Knees 15 Butt Kickers 7/7 Forward + Back Leg Swings (L/R) Into… 3 ROUNDS (R1 → R2 → R3) 7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings 5/5 SA Ring Rows → 5 Push-ups → 5 Ring...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) :45 Row → :45 Row → :45 Row 10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”* 10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press Workout Metcon (Time)...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1-2 ROUNDS (5 MIN CAP) 20 Med. Ball Toe Touches* 4 Medicine Ball Deadlifts 20 Single-Unders → Double-Unders 4 Medicine Ball Deadlift + Shrugs :20 Hollow Rock → 10 Tuck-Ups 4 Medicine Ball Power Cleans Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 5 Ring Rows 5 Inch Worms w/pus-up 1:00 Row 10 KB Sumo Deadlift High Pulls Immediately into a trial run … :30 Row @ a Moderate Pace :30 Recovery Row Rest for 2-3 minutes before officially starting the workout! Workout...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF 2…...Read More