BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Athletes will grab a light KB (lighter than workout weight) Review movements as you take athletes through the warm-up 1 ROUND 20 Single Unders 10 KB DL :20 Plank 30 Fast Singles 10 Russ. KBS 30 Marching Plank* 20 Slow Singles 10 Amer. KBS 20...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts Into … AMRAP x 3 MINUTES 50m Run 5 Plate Ground to Overhead 5 Plate Floor Press Workout Metcon...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA 8 ROUNDS (:20 ON // :10 OFF) MVMT 1 – Jump Rope // 2nd Round – Double-Unders MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10) MVMT 3 – Box Jumps // 2nd Round...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:00 CAP) 20 Jumping Jacks 8 Bodyweight Goodmornings :20 Tuck Hold Into … 2 ROUNDS (2:30 CAP) :45 Row (increase pace 2nd round) 10 Air Squats (32X1)* 8 Push-Ups 6 Ring Rows *Focus on a slow & controlled descent, keeping tension in the...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 PVC Good Mornings 5 Up Downs 30 Single Unders Into.. AMRAP x 3 MINUTES 10 KB RDLs 5 Up Downs 30 High Single Unders/Double Unders Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single Arm Suitcase Deadlifts...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push Presses Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2.. AMRAP x...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 100m Run Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Step Ups 5/5 SA KB Push Press Into… 100m Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Alt. KB Push Press* 100m Run 12 Alt. KB Suitcase Step-Ups *Athletes...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 10 Up-Downs 10 KB Deadlift 8 Knee Push-ups 8 KB Up-Right Row 6 Burpees 6 KB Sumo DL High Pull Workout Metcon (Time) FOR TIME 500m Row -2:30 HARD CAP- (Score is Time) -1:00 Rest b/t Efforts- EMOM x 10 MINUTES MIN 1...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :30 Bike (increase RPM by 2, every round!) 10 Alt. Cossack Squats** 5/5 Single Arm Ring Rows *Every minute on the minute (including 3-2-1 GO), perform 5 Burpees Workout Metcon (Time) 5 ROUNDS FOR TIME 20 Alt. Lunges 15 Ring Rows...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 200m Run 8 Up-Downs 8 DB Suitcase or Sumo Deadlifts 8 Glute Bridge-Ups Workout Metcon (4 Rounds for reps) EVERY 2:00 FOR 4 SETS 200m Run Then MAX Reps of… Set 1 – DB Strict Press Set 2 – DB...Read More