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

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 SA DB Deadlift 100m Run 5/5 SA DB Hang Power Clean 200m Row 10 Alt. DB Snatch 200m Bike Workout Metcon (Time) 2 ROUNDS FOR TIME 400m Run 10 DB Deadlifts 400/300m Row 10 DB Power Cleans 1200m Bike 10 DBL DB Snatches -16:00 Hard Cap- (Score is Time) ***HOME VERSION*** 2 ROUNDS FOR TIME 400m Run 20 Backpack Up-Down 30 Backpack Front Squats 400m Run 20 Backpack Cleans 20 Backpack Ground to Overhead -16:00 Hard Cap- (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00-5:00 of Flow Stretching… *Flow through what feels right: Up-Dog or Cobra Down-Dog Cat/Cow Child’s Pose Saddle (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push Ups 10 KB DL 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB Upright Rows 8 Jump Squats Into… 1 ROUND 6 Push Ups 8 Russian KB Swings 10 Alt. Step Ups Workout Metcon (Time) FOR TIME 15-12-9 Push-Ups KB Sumo Deadlift High Pulls Up-Down Box Jump Overs -1:00 Rest – 9-12-15 Up-Down Box Jump Overs KB Sumo Deadlift High Pulls Push-Ups -14:00 Hard Cap- (Score is Total Time) ***HOME VERSION*** FOR TIME 15-12-9 Push-Ups Backpack Sumo Deadlift High Pulls Backpack Thrusters -1:00 Rest – 9-12-15 Backpack Thrusters Backpack Sumo Deadlift High Pulls Push-Ups -14:00 Hard Cap- (Score is Total Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bootstrappers 10 Alt Groiners 10 Cossack Squats 10 Scap Pull-Ups 2 ROUNDS 5 Kip Swings 5 MedBall Front Squats 5 MedBall Strict Press 5 MedBall Push Press to Target (WB Target) 5 Wall Balls Strength Back Squat (20RM) FOR LOAD 20RM Back Squat (Score is Load) Workout Metcon (Time) FOR TIME 60 Wall Balls (20/14)|(14/10) 60 Pull-Ups 80 Sit-Ups 40 Pull-Ups 40 Wall Balls -Hard Cap 15:00- (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Foam Roll (IT Band – L) 2:00 Foam Roll (IT Band – R) 2:00 Foam Roll (T-Spine / Upper Back) (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Athletes will grab a light KB (lighter than workout weight) Review movements as you take athletes through the warm-up 1 ROUND 20 Single Unders 10 KB DL :20 Plank 30 Fast Singles 10 Russ. KBS 30 Marching Plank* 20 Slow Singles 10 Amer. KBS 20 Bicycle Crunches :20 Double Under Practice *Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES* 20 Russian KBS 30 Mountain Climbers 10 American KBS 15 Sit-Ups *Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice (Score is Rounds + Reps) ***HOME VERSION*** AMRAP x 16 MINUTES* 20 Russian Swing w/ Backpack 30 Mountain Climbers 10 Backpack Hang Snatch 15 Sit-Ups *Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches...Read more