BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8 Push Ups to Down Dog Strength Push Press (5-3-1) 5-3-1 Push Press *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 4 MINUTES 2 DB Devil’s Press (40/30)|(30/20) 6 DB Push Press 8 DB Alt. Suitcase Lunges -Rest 1:00- Repeat! *Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 6 Single DB Box Step-Overs 6/6 Single Arm DB Suitcase Deadlifts Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 20 DB Box Step-Overs 15 DB Suitcase Deadlifts -15:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 10 Samson Lunges* 5/5 Moose Antlers** 10 Scorpion Stretch*** 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down Dog Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 5 MINUTES 10/8 Cal. Bike 10 Alt. DB Snatch 10 Push-Ups -Rest 1:00- Repeat! -Rest 1:00- Repeat!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) PARTNER WARMUP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark) Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES P1 – 250m/150m Row 20 Slam Balls P2 – MAX Box Jump OR Step Overs Optional Finisher Metcon (No Measure) 2-3 SETS EACH P1 – 8 Rower Pike-Ups P2 – MAX Russian Twists w/slam ballRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Bent Over Row 10 Frog Jumps 10 Alt. Cossack Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – MAX Wall Balls MIN 2 – MAX Farmer’s Hold MIN 3 – MAX DB/KB Seesaw Bent Over Row MIN 4 – MAX Hollow HoldScore is total number of Wall Balls!Read more