BLK LBL Fitness Club – ZM:30 Warm-up Warm-up Warm-up (No Measure) 2 ROUNDS EACH P1: 10 (Bear Hug) Slam Ball Alt. Lunges 10 Cat/Cows 20 Russian Twists w/slam ball P2: Easy Pace → Moderate Pace (2nd round) Partner Workout Metcon (AMRAP – Reps) PARTNER WORKOUT IN TEAMS OF 2 … 3 SETS AMRAP x 4...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL DB Bicep Curl to Strict Press MIN 2 – 20 Sit-Ups MIN 3 – 12 Single DB Alt. Box Step-Ups MIN 4 – 40 Mountain ClimbersRead More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Plate Ground to Overhead 15 Air Squats 20 Plate Hops Workout Metcon (Time) FOR TIME 21-15-12-9-6 DB Hang Squat Cleans Up-Downs -12:00 Time Cap- Optional Finisher Warm-up (No Measure) 2-3 SETS 20 Glute Bridge-Ups 20 Hollow RocksRead More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2 OH 5 V-ups or Tuck-ups Then… 2:00 Additional Squat Prep… 10 Bootstrapper Squats (slow and controlled) :30...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Chipper Style Warm Up → 5:00 CAP! 100m Jog 30 Jumping Jacks :30s Row 30 Mountain Climbers :30s Bike 30 High Knees 20 Butt Kicks 100m Run 20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Play a game! Then… Afterwards, go immediately into … 2 ROUNDS 5 Glute Bridge-Ups 5/5 Single Arm Russian KBS 15 Single-Unders > Double-Unders Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10/10 Single Arm KB Suitcase Deadlifts 20 Russian KBS 20 Double-Unders...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 8/8 Split Squats → 10 Alt. DB Reverse Lunges 5 Cal. Bike 8 Dip to Stand against a wall* → 10 DB Push Press 5 Cal. Row Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 100m Sprint MIN...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 5/5 Single Arm Ring Rows 5 Med. Ball Front Squats 5 Med. Ball Push Press to a target Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES 3 Burpees 6 Ring Rows or 6 DB...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MIN 10 Air Squats 5/5 Side Plank Rotations* 10 Arm Haulers** 10 Up-Downs Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – :45 Slam Balls MIN 2 – :45 Side Plank (Right) MIN 3 – :45 Alt. Step-Ups W/Slam Ball*...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 5 MIN PARTNER ROWLING GAME… Partner A: Exact 100m Row Attempt* Partner B: Farmer Hold *Every meter away from 100, perform up-downs or movement of choice; max of 5 reps. Example: If Partner A rows 102m, they have to do 2 up-downs; 97 m =...Read More