BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) With a light bumper plate… AMRAP x 5 MIN 10 Plate Deadlifts 10 Plate Push Press 10 Air Squats 10 Bicycle Kicks Workout Metcon (4 Rounds for reps) 4 SETS 1:00 MAX Plate Ground to Overhead -Rest :30- 1:00 MAX Plate Squats -Rest :30- 1:00...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (Moderate Pace) :30 Step Ups :30 Russian KB Swing (Light) Right Into… 2 ROUNDS :30 Bike (Hard Pace) :30 Up Downs :30 American KB Swing (Light) Workout Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 12 Up-Down Alt. Box Step-Ups...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2-3 ROUNDS FOR TIME (5 MINUTE CAP) 100m Run 5 DB Hang Power Cleans 5 DB Front Squats 5 V-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 100m Run 10 DB Hang Power Cleans 10 DB Front Squats 10 V-Ups (Score...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 7/5 Cal Row 5 DB Sumo Deadlifts 5 Up Down 5 Knee Push-ups Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 15/12 Cal. Row 12 DB Burpee Deadlifts 9 DB Deficit Push-Ups (Score is Each Round for Time)Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 SETS (6 Min Cap) :30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2) 10 Alt Sampson-Step Back Lunges (:01 Pause OH) 10 Slam Ball or Wall Ball Deadlifts 10 Slam Ball or Wall Ball Strict Press 10 Slam Ball or...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:30 CAP) 5/5 Single Arm KB Strict Press w/:02 pause overhead 5/5 Single Arm KB High Pulls 10 Alt. Step-Ups :30 Bike Into …. 2 ROUNDS (2:30 CAP) 50m Double KB Overhead Carry 10 Hollow Rocks 1:00 Bike Workout Metcon (Weight) EMOM x...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 50m Jog 50m Skip 5/5 Split Squats 10 Up-Downs Immediately into … TABATA (4 MINUTES) 8 ROUNDS :20 ON / :10 OFF MVMT 1: Single-Unders MVMT 2: Lateral Single-Unders MVMT 3: SLOW High Jump Singles MVMT 4: Single Unders w/double-under...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES – 1:00 @ EACH STATION Min 1 – Bike (Easy) Min 2 – Lateral Box Step Overs (Low Box) Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch Min 4 – Bike (Hard) Min 5 – Lateral Box...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 250/200m Row 10 Air Squats 50’ Bear Crawl (Hips above head) Partner Workout Metcon (Time) PARTNER WORKOUT IN TEAMS OF 2 … FOR TIME Accumulate 4k Row* *Partners must switch every 250m. The partner not rowing will be holding a static...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 4 MINUTES 8 Samson Lunges 8 Slam Ball Deadlifts :20 Squat Hold with Slam Ball Skill Warm-up (No Measure) ON A 5:00 RUNNING CLOCK … Practice Air Squat Mechanics Workout Metcon (Time) FOR TIME* 5-10-15-20-15-10-5 Slam Balls Air Squats *After every set, perform...Read More