BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 MIN CAP) 50m Shuttle Run 8 KB Sumo Deadlifts 8 KB Upright High Pulls 5 Scap Push-Ups + 5 Knee Push-Ups 10 Alt. Bodyweight Lunges Workout Metcon (7 Rounds for reps) EVERY 2:30 FOR 7 SETS 100m Run 15 KB Sumo Deadlift High Pull 10-15 Push-Ups* MAX Alt. Lunges *Athletes choose how many Push-Ups they do every set. Stick with the same number every set. Try to complete the push-ups unbroken or 1 break. (Score is Number of Lunges Each Set)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND: 50 Jumping Jacks 5 Inch Worms 5 Up Downs 2 ROUNDS: 25 Single Unders 20 Mt. Climbers 5/5 Single Arm KB Strict Press (light weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 40 Double-Unders 20 Kettlebell Swings 10 Sit-Ups *Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 8/8 Single Leg RDL 10 Arm Haulers (Slow) 12 Calf Raises @32X1* *Perform on an elevated surface to maximize range of motion. (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND: 500m Row (increase pace every 100m) 400m Run (increase pace every 100m) 10 Tempo Air Squats (31X1) 10 Tempo Push Ups (31X1) 2 SETS: 10 DB/KB Goblet Squats (2nd set heavier than the 1st) Workout Metcon (Weight) EVERY 2:30 FOR 6 SETS 100m Run 10 KB or DB Goblet Squats (AHAP) 150/100m Row 10 KB or DB Floor Press (Score is Load)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP Stations (1:00 ON//:20 OFF) Station 1: MAX Cal. Bike -:20 Rest- Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press -:20 Rest- Station 3: Alt. Bodyweight Lunges Workout Metcon (Time) 5 ROUNDS FOR TIME 15/12 Cal. Bike 20 Slam Balls 20 Slam Ball Reverse Lunges -14:00 Time Cap- (Score is Time) Optional Finisher Metcon (No Measure) FOR QUALITY Accumulate a 3:00 Hollow or Tuck Hold* *Every time you break, 20 Mountain Climbers (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a suggested progression for each movement Round 1 1: Easy Row 2: 8/8 SA Sumo Deadlifts 3: 30 Single Unders + Samson Lunges Round 2 1: Moderate Pace Row 2: 8/8 SA Suitcase Deadlifts 3: 30 Alternating Leg Single Unders + Groiners Round 3 1: Mod-Hard Row 2: 8/8 Single Leg RDL 3: 30 Big Jump Single Unders + Inch Worms Round 4 1: 30s Workout Pace Row (Hard) 2: 25’/25’ SA Suitcase Carry 3: 30 Double Unders + Bent Over Row Workout Metcon (Time) 3 SETS* ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP) ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups -1:00...Read more