BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Play a game! Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 7 MINUTES* 2-4-6-8-10 … DB Power Cleans Sit-ups *After each full set of DB Power Cleans and Sit-ups, perform 5 Air Squats. -Rest 3:00- Repeat AMRAP!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1:00 Row (EZ → MOD Effort) 25ft. High Knees 1:00 Bike (Mod Effort) 25ft. Butt Kickers 100m Run (Hard Effort) 10 Straight Leg Swings (forward/back + Side to Side) Workout Metcon (Time) FOR TIME 750/500m Row 600m Run 40/30 Cal Bike -Rest 2:00- 40/30 Cal Bike 600m Run 750/500m Row -20:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single-Unders → 30 Double-Unders 5/5 Single Arm DB Deadlift (DB inside the feet) 10 Alt. Single DB Lunges (Hold DB Horizontally) 5/5 Hang DB Snatch 10 Alt. DB Overhead Lunges (Right arm) 5/5 DB Snatches from the ground 10 Alt. DB Overhead Lunges (Left arm) Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 6 DB Snatches (Right Arm) 6 Alt. DB Overhead Lunges (Right Arm) 60 Double-Unders or 120 Single-Unders 6 DB Snatches (Left Arm) 6 Alt. DB Overhead Lunges (Left Arm) -Rest 3:00- Repeat AMRAP! Optional Finisher Warm-up (No Measure) 2-3 SETS :30 Hollow Hold 30 Weighted Russian Twists :30 Side Plank (R/L)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 250m Row @40-minute pace (or ~20 strokes per minute) 5 Inch-Worms w/Push-Up 250m Row @20-minute pace (or ~25 strokes per minute) 5 Tall Plank to Down Dog 250m Row @Workout Pace 5 Up-Downs Over the Erg Workout Metcon (7 Rounds for time) 7 SETS 250m Row 7 Burpees Over Erg -Rest 1:00 b/t Sets- -20:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2:00 Bike (:30 EZ, :30 Hard) Immediately into … 2 ROUNDS 5/5 Single Arm Russian Kettlebell Swings 10 Jumping Air Squats 5/5 Single Leg Glute Bridge-Ups 5 Straight Arm Kettlebell Swings 5 High Pull + Punch Kettlebell Swings Workout Metcon (Time) 4 ROUNDS FOR TIME 25 Cal Bike 25 Kettlebell Swings -16:00 Time Cap-Read more