BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2-3 ROUNDS FOR TIME (5 MINUTE CAP) 100m Run 5 DB Hang Power Cleans 5 DB Front Squats 5 V-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 100m Run 10 DB Hang Power Cleans 10 DB Front Squats 10 V-Ups (Score is Rounds + Reps) Optional Finisher Warm-up (No Measure) 2-3 SETS 8/8 Single Leg RDL 16 Glute Bridge-Ups 24 Plank DB Taps (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 7/5 Cal Row 5 DB Sumo Deadlifts 5 Up Down 5 Knee Push-ups Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 15/12 Cal. Row 12 DB Burpee Deadlifts 9 DB Deficit Push-Ups (Score is Each Round for Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 SETS (6 Min Cap) :30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2) 10 Alt Sampson-Step Back Lunges (:01 Pause OH) 10 Slam Ball or Wall Ball Deadlifts 10 Slam Ball or Wall Ball Strict Press 10 Slam Ball or Wall Ball Bent Over Row 20 Toe touches to the top of the Ball (fast feet) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 4 MINUTES 12 Ring Rows 12 Slam Balls -Rest 1:00- AMRAP x 3 MINUTES 8 Ring Rows 8 Slam Balls -Rest 1:00- AMRAP x 2 MINUTES 4 Ring Rows 4 Slam Balls (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:30 CAP) 5/5 Single Arm KB Strict Press w/:02 pause overhead 5/5 Single Arm KB High Pulls 10 Alt. Step-Ups :30 Bike Into …. 2 ROUNDS (2:30 CAP) 50m Double KB Overhead Carry 10 Hollow Rocks 1:00 Bike Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 15 KB or DB Push Press MIN 2 – 15/12 Cal. Bike MIN 3 – 15 Box Jumps (Score is Weight)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 50m Jog 50m Skip 5/5 Split Squats 10 Up-Downs Immediately into … TABATA (4 MINUTES) 8 ROUNDS :20 ON / :10 OFF MVMT 1: Single-Unders MVMT 2: Lateral Single-Unders MVMT 3: SLOW High Jump Singles MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand) MVMT 5: Single Unders w/double-under wrist speed (Left Hand) MVMT 6: 3 Singles + 1 Double-Under MVMT 7: 2 Singles + 1 Double-Under MVMT 8: See if you can string 5+ double-unders together! Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 200m Run 10 Alt. DB Suitcase Lunges 20 Double-Unders 10 Burpees (Score is Rounds + Reps)Read more