BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 EZ Pace Run/Bike/Row Into… 2 ROUNDS :30 Active Push-up Plank Hold 10 Scap Push-ups :30 Hollow Hold 10 Bootstrappers Into… 2 ROUNDS 10 Kip Swings or DB Upright Rows 10 Tuck-ups 10 Alt. Groiners 10 Russian KB or DBL DB Swings Into.. EMOM x 3 MINUTES 15 Air Squats 10 Burpees Workout Metcon (4 Rounds for reps) “TABATA” 8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 – Russian KB or DB Swing 53/35 TABATA 2 – Jumping Air Squat TABATA 3 – Toes to Bar or Reverse Crunch TABATA 4 – Wall Balls or DB/KB Thrusters -1:00 Rest b/t Tabatas- Finisher Metcon (No Measure) 100 Sit Ups NO RESTING! *If you rest, do a :30 Plank HoldRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Burpees -Rest :30- 1:00 Run/Row/Bike/Jump Rope -Rest :30- 1:00 5 Push-ups + 10 Air Squats Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES DB Burpee Box Step-Overs -Rest 2:00- AMRAP x 5 MINUTES Max Calorie Row -Rest 2:00- AMRAP x 5 MINUTES 5 Push-Ups 10 Air Squats (Score is Reps of Each AMRAP) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES Backpack Burpee Deadlift -Rest 2:00- AMRAP x 5 MINUTES MAX Distance Run -Rest 2:00- AMRAP x 5 MINUTES 5 Push-Ups 10 Air Squats (Score is Rounds + Reps Each AMRAP)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 5 DB Deadlifts 5 DB Eye Level Swings 5 Single DB Full Swings Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 3… AMRAP x 20 MINUTES P1 — 8/8 Single Arm Russian Kettlebell Swing + 12 American Kettlebell Swing P2 — Max Sit-Ups P3 — Max Cal Bike *P1 is the pace setter. When P1 is done with their American KBS, the team rotates. (Score is Rounds + Reps) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 16 Backpack Russian Swings 16 Hollow Rocks 16 Alt. Backpack Lunges (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5/5 Single Arm DB Bent Over Row 5/5 Single Arm Arnold Press 25ft. High Knees 25ft. Butt Kickers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Ring Rows 5/5 Single Arm DB Shoulder to Overhead 50′ Shuttle Run (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Bent Over Backpack Rows 10 Backpack Shoulder to Overhead 50′ Shuttle Run (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 3 SETS 10/10 Romanian Deadlift 20 Arm Haulers 60 Bodyweight Russian Twists (AFAP) -Rest as Needed b/t Sets- (No Measure)Read more

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 (L/R) (Score is Bike Calories) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 2-4-6-8-10… Hand Release Push-Ups Cal Bike Double KB Suitcase Deadlift (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 2-4-6-8-10… Hand Release Push-Ups Alt. Jumping Lunges Backpack Sumo Deadlift (Score is Rounds + Reps)Read more