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

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Ring Row 10 Up Downs :20 Push-ups Plank Workout Metcon (Calories) AMRAP x 5 MINUTES MAX Calorie Bike -Rest 1:00- Metcon (Time) 5 ROUNDS FOR TIME 10 Push-Ups 15 Sit-Ups -7:00 Hard Cap on Part 2- (Part 1 – Score...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog at conversational pace Into … 2 ROUNDS 50m High Knees 50m Butt Kickers 10/10 Split Squats 10 Hollow Rocks 10 Arm Haulers Into … 200m Run at workout pace Workout Metcon (8 Rounds for time) EVERY 2:00 FOR 8 SETS 200m Run 20...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 6/6 Single Arm Ring Row 31 Single-Unders 8 Med. Ball Front Squats 8 Med. Ball Push Press to a target Workout “LET THE BALL DROP” (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES** 12 Ring Rows 31 Double-Unders 19 Wall...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row with ½ Slide in 10 Alt. Step-Ups 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 250m Row 17 Box Jumps 9 DB Strict Press (Score is Rounds + Reps)Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get into...Read More