BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 250m Row @40-minute pace (or ~20 strokes per minute) 5 Inch-Worms w/Push-Up 250m Row @20-minute pace (or ~25 strokes per minute) 5 Tall Plank to Down Dog 250m Row @Workout Pace 5 Up-Downs Over the Erg Workout Metcon (7 Rounds for time) 7 SETS 250m...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2:00 Bike (:30 EZ, :30 Hard) Immediately into … 2 ROUNDS 5/5 Single Arm Russian Kettlebell Swings 10 Jumping Air Squats 5/5 Single Leg Glute Bridge-Ups 5 Straight Arm Kettlebell Swings 5 High Pull + Punch Kettlebell Swings Workout Metcon (Time) 4 ROUNDS FOR TIME...Read More
BLK LBL Fitness Club – ZM:30 Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL Russian Kettlebell Swings MIN 2 – Max Wall Sit MIN 3 – 12 KB Push Press MIN 4 – Max DBL KB Front Rack Hold Optional Finisher Warm-up (No Measure) 3 SETS Max Banded Lat Pull...Read More
BLK LBL Fitness Club – ZM:30 Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* 50 Burpees 70 Alt. DB Snatch 90 Sit-Ups *Teams can split reps however they want. While P1 is doing Burpees, P2 is holding a plate overhead. While P1 is doing DB Snatches, P2...Read More
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
