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

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Burpees 5 DB Strict Press 5/5 Single Leg DB RDLs 10 Step-ups :20 Hollow Hold Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 10 DB Box Step-Overs MIN 3 – 15...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 High Jump Single-Unders 5/5 Single Arm DB Suitcase Deadlifts 5/5 Single Arm DB Hang Squat Cleans :30 Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 60 Double-Unders or 120 Single-Unders 40 Sit-Ups 20 DB Deadlifts...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 50’ Shuttle Run 8/6 Cal Row Sprint 5 Cal Bike Sprint Workout Metcon (5 Rounds for time) 5 SETS FOR TIME 250m Row 200m Run 20/15 Cal. Bike -Rest 2:00 b/t sets- Optional Finisher Warm-up (No Measure) 4:00 Couch Stretch (2:00/Each Side)Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into… 2 ROUNDS 20 Atl. Superman 10 Reverse Lunges 5 PVC Kang Squat (:03 pause at bottom)* Strength Back Squat (5-5-3-3-1-1) -Rest at Least...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) On A 3 MINUTES RUNNING CLOCK… :30 Slow pace on bike :30 Sprint -THEN- AMRAP X 9 MINUTES 7/7 DB Single Arm Bent Over Row 25’ Bear Crawl 25’ Reverse Bear Crawl 7/7 DB Single Arm Thruster Workout Metcon (AMRAP – Rounds and Reps) AMRAP...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Air Squats 10 DB Strict Press 10 DB Sumo Deadlift 5 Broad Jumps -Into- AMRAP X 5 MINUTES :30 Lunge & Twist :30 Bar Hang :30 Toy Soldiers :30 PVC Pass Throughs Extended Warm-up Warm-up (No Measure) 3 SETS 5...Read More

BLK LBL Fitness Club – ZM:30 Extended Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 5/5 DB Strict Press (:02 pause overhead) :30 Tuck Hold 5 Dip + Jump (against the wall) Workout Metcon (AMRAP – Reps) 2 SETS (:45 ON / :45 OFF) :45 DB Strict Press* -Rest :45- :45 Sit-Ups -Rest :45- :45...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 4 Burpee Broad Jumps 6 Alt. Groiners/Spiderman Lunges (3/leg) 8 Med. Ball Front Squats Immediately into … Row technique (3 min) Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200/150m Row 20 MB Squat Clean 30 Mountain Climbers...Read More