BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 5:00 Mobility / Stretch 6:00 AMRAP 10 Air Squats 10 Up Downs 10 Scap Push Ups 10 Press Ups 10 Alt Scorpions Workout – HOME Metcon (Time) For Time: 400m Run / 500m Row 20 Burpees 20 VUps 400m Run 18 Burpees 18 VUps 400m Run 16 Burpees 16 V Ups 400m Run 14 Burpees 14 VUps 400m Run 12 Burpees 12 VUps 400m Run 10 Burpees 10 V UpsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up). EMOM x 9 MINUTES Min 1 — :45 Row, Bike or Run Min 2 — :30 Jump Over Erg or :30 Up-Downs Min 3 — :30 Tuck Hold Min 4 — :30 Row, Bike or Run Min 5 — :30 Up-Down over the Erg or :30 Easy Bupress Min 6 — 10 Alt Tuck-Ups Min 7 — :15 Row, Bike or Run (sprint) Min 8 — :30 Burpee over the Erg or :30 Fast Burpees Min 9 — 10 Alt. V-Ups After the warm-up athletes should be ready to go! Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 20/15 Cal. Row MIN 2 – 10 Burpees Over Rower MIN 3 – 15 Alt....Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 20 Push-up Plank Shoulder Taps 10/10 Alt. Bodyweight Lunges* *Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead) Into … 2 ROUNDS (w/ DB or Backpack) 40 Single-Unders (Double-Unders in 2nd round) 12 DB Deadlift 12 DB Push Press 12 DB Front Rack Alt. Lunges Workout Metcon (6 Rounds for time) EVERY 2:30 FOR 6 SETS 12 Alt. DB Snatches 12/12 Single Arm Overhead Alt. Lunges 24 Double-Unders (Score is Time Each Set) Workout – HOME Metcon (6 Rounds for time) EVERY 2:30 FOR 6 SETS 12 Backpack Clean & Jerk 12 Backpack Overhead Lunge 24 Mountain Climbers (Score is Time Each Set)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND :30 Row, Bike or Run 8 Squat Therapy (or slow Air Squats) 8 Tuck-Ups 8 Scap Push-Ups :10 Bottom of the Ring Row Hold (or :20 plank) :10 Top of the Ring Row Hold (or :20 hollow position) Into … 1 ROUND :45 Row, Bike or Run 10 Air Squats 10 Hollow Rocks 10 Knee Push-Ups 5/5 Single Arm Ring Row or 10 Bent Over Rows Workout “BASELINE” (Time) FOR TIME 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Ring Rows or Pull-Ups *New Benchmark Workout -10:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) FOR TIME 400m Run 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Backpack Ground 2 Overhead *Optional to wear Backpack for full workout (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the 2:30 point Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… Box Jumps DB Push Press Cal. Bike (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… Up-Down + Tuck Jump Backpack Push Press Backpack Front Squat (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 8/8 Single Arm High Pull* 8 Calf Raises on Elevated Surface :45 Tuck Hold *Fast pull up, slow lower down (No Measure)Read more