BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MIN 10 Air Squats 5/5 Side Plank Rotations* 10 Arm Haulers** 10 Up-Downs Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – :45 Slam Balls MIN 2 – :45 Side Plank (Right) MIN 3 – :45 Alt. Step-Ups W/Slam Ball* MIN 4 – :45 Side Plank (Left) *Slam Ball can be held any wayRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 5 MIN PARTNER ROWLING GAME… Partner A: Exact 100m Row Attempt* Partner B: Farmer Hold *Every meter away from 100, perform up-downs or movement of choice; max of 5 reps. Example: If Partner A rows 102m, they have to do 2 up-downs; 97 m = 3 up-downs Metcon (Time) IN TEAMS OF 2… I. 10 ROUNDS FOR TIME* P1 – 20 Push-Ups P2 – Max Calories on bike or row (team’s choice) *Each athlete performs 5 rounds of the push-up. -Rest as Needed- II. FOR TIME 400m Farmer’s Carry** **Partners can switch the weight at any point but must walk together -18:00 Hard Cap-Score is time for entire workout. Subtract :01 for every cal earned in part 1.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – KB Sumo Deadlifts → KB Upright Rows Movement 2 – Single-Unders → Double-Unders Movement 3 – Med. Ball Front Squats → Med. Ball Push Press Movement 4 – Alt. Spidermans → Bootstrappers* *Bootstrappers: Begin on the bottom of an air squat w/hands on feet, then slowly straighten the legs, but keep the hands on top of the feet. Workout Metcon (Time) FOR TIME 50-35-20 KB Sumo Deadlift High Pulls Wall Balls Double-Unders* *If performing single-unders, double the reps (100-70-40) -16:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Circle Jog Warm-up! Have the athletes jog in a continuous big circle, as they are jogging…call out some of the exercises below and have them perform the exercise for about :15-:20 then back to the jog. High Knees Butt Kickers Walking Lunge w/ Twist Crab Walk Bear Crawl Broad Jumps Workout Metcon (Time) FOR TIME 1000m Row 800m Run 50 Cal. Bike 500m Row 400m Run 25 Cal. Bike -20:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Find a partner and perform… 2 ROUNDS EACH P1: 10 Hollow Rocks + 8 Single Arm DB Deadlift (inside or outside the feet) + 6 Single Arm DB Strict Press P2: Alternating Step-Ups → Box Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 5 Box Jumps 10 Alt. Single Arm DB Hang Clean & Jerks 15 Sit-UpsRead more