BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds: 10 Air Squats 5 Walk out + Double Push Up 10 Press UPs 10 Up Downs Skill Metcon (No Measure) 10:00 EMOM Min 1: 200m Jog Min 2: AMRAP 5 DB or BB Power Cleans + 5 Front Squats + 5 Push Press...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1- :50 Bike/Run/Row/Jumping Jacks MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES 6 Wall Balls 6 Jumping...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row Feet on straps (or :30 Backpack Deadlifts) 10 Scap Push-Ups :30 Row Arms & Hips only (or :30 Backpack Deadlifts) 25ft (:15) High Knees + 25ft (:15) Butt Kickers :30 Row Arms + Hips + ½ slide in (or :30 Backpack...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts) 10 DB (or Backpack) Strict Press (w/:03 pause overhead) 5 Broad Jumps 5 Bootstrappers Strength Metcon (Weight) EMOM X 6 MINUTES MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Hollow Rocks 5 Supermans 5 Up-Downs 5 Jumping Air Squats* 5/5 Single Arm Upright Backpack High Pulls Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 10 Burpee Box Jump Overs MIN 2 – 20 Hollow Rocks MIN...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2:00 Easy Row/Jog/Bike Into… 2 ROUNDS 10 Plate/Backpack Deadlifts 10 Alt. Deadbugs 10 Plate/Backpack Strict Press w/:02 pause overhead 10 Hollow Rocks 10 Superman Arch Rocks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Row 15 Plate Ground to Overhead...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 1 ROUND MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack MVMNT 2: Hollow Rocks MVMNT 3: Supermans MVMNT 4: Med. Ball or Backpack Front Squats Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Med. Ball Front...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Cardio* 10 Alt. Samson Lunges 1:00 DB or Backpack Overhead Hold 10 Hollow Rocks + 10 Superman Rocks 1:00 Wall Sit Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 … AMRAP x 15 MINUTES 10/8 Cal Row 10 DB...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows 12 Alt. Plank DB/Backpack Taps Workout Metcon (Weight) EMOM x 15 MINUTES MINUTE 1 – 12/10 Cal Bike MINUTE...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High Pulls Workout Metcon (Time) 5 ROUNDS FOR TIME* 10 KB Sumo Deadlift High Pulls 15 Russian Kettlebell Swings 20 Sit-Ups 200m Run...Read More