BLK LBL Fitness Club – ZM:30 Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL Russian Kettlebell Swings MIN 2 – Max Wall Sit MIN 3 – 12 KB Push Press MIN 4 – Max DBL KB Front Rack Hold Optional Finisher Warm-up (No Measure) 3 SETS Max Banded Lat Pull Downs Max Banded Tricep Extensions -Rest as Needed b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* 50 Burpees 70 Alt. DB Snatch 90 Sit-Ups *Teams can split reps however they want. While P1 is doing Burpees, P2 is holding a plate overhead. While P1 is doing DB Snatches, P2 is holding a Tuck Hold. While P1 is doing Sit-ups, P2 is holding a Plank.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 5 Med Ball Front Squats (Round 1 w/ Pause, Round 2 no pause) 5 Med Ball Push Press to Target (Round 1 w/ Pause in Dip, Round 2 no pause) 5 Med Ball Thrusters → 5 Wall Balls Workout (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES* 5 Box Jumps 7 DB Front Squats 9 Wall Balls -Rest 2:00 b/t Sets- *Start from the beginning for each new AMRAPScore is combined rounds and reps from all 4 AMRAPS.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 25 ft High Knees 25 ft Butt Kickers 20 Alt. Lunges :30 Bike Workout Metcon (3 Rounds for time) 3 SETS FOR TIME 400/350m Row 400m Run 30/25 Cal. Bike -Rest 1:00 b/t Sets- -20:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 → Jump Rope (switch up the style, every round) Ex: Single-Unders → Backwards Single-Unders Movement 2 → Slam Ball Deadlifts → Slam Balls Movement 3 → Single Arm Ring Rows (:10 Right/ :10 Left) → Ring Rows Movement 4 → Up-Downs → Burpees Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES* 40 Double Unders or 80 Single Unders 20 Slam Balls 10 Ring Rows *Every minute, including 3,2,1…go, perform 5 Up-DownsRead more