BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into… 2 ROUNDS 20 Atl. Superman 10 Reverse Lunges 5 PVC Kang Squat (:03 pause at bottom)* Strength Back Squat (5-5-3-3-1-1) -Rest at Least 2:00 b/t Sets- *Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps. Record heaviest single rep. 5-5…Moderate 3-3…Moderate-Heavy 1-1…Moderate-Heavy+ Workout “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -Hard Cap 8:00-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) On A 3 MINUTES RUNNING CLOCK… :30 Slow pace on bike :30 Sprint -THEN- AMRAP X 9 MINUTES 7/7 DB Single Arm Bent Over Row 25’ Bear Crawl 25’ Reverse Bear Crawl 7/7 DB Single Arm Thruster Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 20/15 Cal Bike 15 Hand Release Push-up 2 Rope Climb Finisher Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… HS Walk Play* *Suggested Drills… Beginners – Pike Walk or HS Hold Intermediates – Box Rotation or Wall Walk Advanced – Max Distance WalkRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Air Squats 10 DB Strict Press 10 DB Sumo Deadlift 5 Broad Jumps -Into- AMRAP X 5 MINUTES :30 Lunge & Twist :30 Bar Hang :30 Toy Soldiers :30 PVC Pass Throughs Extended Warm-up Warm-up (No Measure) 3 SETS 5 Tempo DB Push Press (30X1) 5 Tempo Deadlift (31X1) *Each Set increase weight on DL. Workout weight for final set. Workout Metcon (Time) FOR TIME 40-30-20 Deadlift (185/125)|(135/95) DB Push Press (50/35)|(35/25) Box Jump (24/20) Optional Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Banded Hamstring Stretch 3:00 Lat/Shoulder Distraction *Perform stretches for 1:30 on each side.Read more

BLK LBL Fitness Club – ZM:30 Extended Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 5/5 DB Strict Press (:02 pause overhead) :30 Tuck Hold 5 Dip + Jump (against the wall) Workout Metcon (AMRAP – Reps) 2 SETS (:45 ON / :45 OFF) :45 DB Strict Press* -Rest :45- :45 Sit-Ups -Rest :45- :45 DB Push Press -Rest :45- :45 Hollow Rocks -Rest :45- :45 Cal Bike -Rest :45- *Use the same weight for both the strict press & push press. No additional rest b/t Sets, after the Bike rest :45 then back to Strict Press.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 4 Burpee Broad Jumps 6 Alt. Groiners/Spiderman Lunges (3/leg) 8 Med. Ball Front Squats Immediately into … Row technique (3 min) Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200/150m Row 20 MB Squat Clean 30 Mountain Climbers (knee to elbow) -Rest Remaining Time b/t Sets-Read more