BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt Plank Walkouts* 5/5 Single Leg Backpack RDL 6/4 Cal. Bike or :30 High Knees Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike (increase pace each set) MIN 2 – :20 Single Arm Plank...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Air Squats -:15 Rest- :30 Backpack Front Squats -:15 Rest- :30 Backpack Push Press into… 2 ROUNDS :30 Russian Twists -:15 Rest- :30 Sit-ups -:15 Rest- :30 Backpack Sit-ups Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row or 1:00 Run 10 Up-Downs 15 Glute Bridge-Ups 10 Jumps – landing in the Power Position (partial squat) Workout Metcon (Weight) EMOM x 18 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 15 DB Hang Power Cleans MIN 3...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 SETS, (:20 ON / :10 OFF)* MVMT 1 – Jumping Jacks MVMT 2 – Up-Downs *Both Movements = 1 SET. into… 2 SETS (:20 ON / :10 OFF)* MVMT 1 – Tall Jump Single Unders MVMT 2 – Backpack Deadlifts MVMT 3 – Backpack...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall Balls...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES Max Run/Row/Bike/Up-Downs into… 2 ROUNDS 10 Glute Bridges 20 Calf Raises 10 Burpee Broad Jumps 20 Mountain Climbers (1R + 1L = 1 Rep) 10/10 Clam Shells Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 40-30-20-10 Kettlebell Swing...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 25ft. High Knees or :30 High Knees 25ft. Butt Kickers or :30 Butt Kickers 25ft. Walking Groiner or :30 Groiner 10 Scap Push-Ups on Forearms Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run 15 Slam Balls 10 Push-Ups...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other dumbbell is returned to the starting position. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps of...Read More