BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts Into … AMRAP x 3 MINUTES 50m Run 5 Plate Ground to Overhead 5 Plate Floor Press Workout Metcon (AMRAP – Rounds and Reps) 5 SETS :20 MAX Cal. Bike :40 Recovery Bike -No Additional Rest b/t Sets- (Score is Total Number of Calories) -Rest 2:00- AMRAP x 7 MINUTES 10 Plate Ground to Overhead 10 Plate Press-Outs 100m Run (Score is Rounds + Reps) ***HOME VERSION*** 5 SETS :20 MAX Distance Run :40 Recovery Jog -No Additional Rest b/t Sets- (No Measure) -Rest 2:00- AMRAP x 7 MINUTES 10 Backpack Ground to Overhead 10 Backpack Strict Press 100m Run (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA 8 ROUNDS (:20 ON // :10 OFF) MVMT 1 – Jump Rope // 2nd Round – Double-Unders MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10) MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height MVMT 4 – Up Downs // 2nd Round – Burpees Workout Metcon (AMRAP – Reps) EMOM x 9 MINUTES MIN 1 – :40 MAX Double-Unders MIN 2 – 10 DB Front Rack Alt. Step-Ups MIN 3 – 14 Box Jumps -2:00 Rest- AMRAP x 3 MINUTES MAX Burpees (Score is Total Number of Burpees) ***HOME VERSION*** EMOM x 9 MINUTES MIN 1 – :40 MAX Jump Rope or Mountain Climbers MIN 2 – 10 Backpack Front Rack Lunges MIN 3 – 14 Jump Squats w/ Backpack -2:00 Rest- AMRAP...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:00 CAP) 20 Jumping Jacks 8 Bodyweight Goodmornings :20 Tuck Hold Into … 2 ROUNDS (2:30 CAP) :45 Row (increase pace 2nd round) 10 Air Squats (32X1)* 8 Push-Ups 6 Ring Rows *Focus on a slow & controlled descent, keeping tension in the bottom, then fast up! Workout Metcon (3 Rounds for time) 3 SETS 250m Row 30 Air Squats 25 Sit-Ups 20 Push-Ups 15 Ring Rows -Rest 1:00 b/t Sets- -17:00 Hard Cap- (Score is Time Each Set) ***HOME VERSION*** 3 SETS 25 Backpack Cleans 30 Air Squats 25 Sit-Ups 20 Push-Ups 15 Backpack Bent Over Rows -Rest 1:00 b/t Sets- (Score is Time Each Set)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 PVC Good Mornings 5 Up Downs 30 Single Unders Into.. AMRAP x 3 MINUTES 10 KB RDLs 5 Up Downs 30 High Single Unders/Double Unders Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R) MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L) MIN 3 – :50 MAX Double-Unders (Score is Load)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push Presses Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2.. AMRAP x 14 MINUTES 60 Cal. Bike 60 Russian KB Swings 60 Wall Balls *P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS :45 Alt. V-Ups :15 Rest :45 Arm Haulers :15 Rest (No Measure)Read more