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 3 – 15 Ring Rows (No Measure) Workout – HOME Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 10 Burpee Tuck Jumps MIN 2 – 20 Hollow Rocks MIN 3 – 15 Backpack Bent Over Rows (No Measure)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 15 Hanging Knee Raises (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Row or :45 Cardio 15 Backpack Ground to Overhead 15 Tuck-Ups (Score is Rounds + Reps)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 Squats 15 Tuck-Ups *15:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 400m Run or 2:00 Cardio (Athlete Choice) 20 Backpack Front Squats 15 Tuck-Ups (Score is Time)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 Push Press 10 Alt. Step-ups *Partner 1 works, while Partner 2 Rests (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls 10 Backpack Push Press 10 Alt. Step-Ups or Lunges w/Backpack* *Hold the Backpack in any way (Score is Rounds + Reps)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 2 – 10 DB Renegade Row MINUTE 3 – 10 Burpees over DB (Score is Load) Workout – HOME Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows MIN 3 – 10 Burpees over Backpack (Score is Load) Optional Finisher Metcon (No Measure) 3 ROUNDS 20 Alt. V-Ups 1:00 Plank (No Measure)Read more