BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. DB Bent Over Row 10 Alt. Plank DB Slides 10 Alt. Groiners 10 Goblet Squats Metcon Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 8/8 Single Arm Ring Row MIN 2 – 10 Heavy Goblet Squats MIN 3 – :45 Weighted Plank Hold MIN 4 – :45 Bike Cool Down Metcon (No Measure) 3:00-5:00 Flow StretchingRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND EACH… P1: 15 Hollow Rocks P2: Single Arm DB/KB Front Rack Hold P1: 5/5 DB Sumo Deadlift + High Pull P2: Single Arm DB/KB Overhead Hold Partner Metcon Metcon (3 Rounds for time) TEAMS OF 2… FROM MINUTE 0:00-7:00 120 Sit-Ups P1: 10 Sit-ups P2: DBL KB/DB Front Rack Hold *Switch every 10 sit-ups FROM MINUTE 7:00-10:00 400m DB/KB Run *Run together switching the KB as needed FROM MINUTE 10:00-18:00 120 Alt. DB Snatches P1: 10 Snatches P2: DBL KB/DB Overhead Hold *Switch every 10 snatchesRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 5:00 Bike :30 Hard/:30EZ Then… AMRAP x 5 MINUTES 5/5 SA DB Deadlift 10 Single DB Hang G2O* 5/5 SA DB Front Squat *hold DB with both hands Metcon Metcon (AMRAP – Rounds and Reps) 5 SETS AMRAP x 4 MINUTES 10 Cal Bike 5 Single DB Front Squat (Heavy, Athlete Choice)* -Rest 1:00 b/t Sets- *DB is held across chest. Finisher Metcon (Time) FOR TIME 100 Ab-Mat Sit-UpsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 15 Plate G2OH (25/15) 7 Plate Thrusters -into- 2 Rounds 30 Mountain Climbers 10 Push-ups or Knee Push-ups 2 Wall Walk Skill Metcon (No Measure) SKILL PRACTICE EMOM x 10 MINUTES MIN 1 – :40 Practice Goat 1 MIN 2 – :40 Practice Goat 2 *Goat 1 Options: Muscle-Up Strict TTB Pistol *Goat 2 Options: HSPU H.S. Hold H.S. Walk Metcon Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 20 Slam Balls (30/20) MIN 2 – 20 Slam Ball Lunges MIN 3 – 3 Wall WalksRead more

BLK LBL Fitness Club – ZM:30 Warm-up (No Measure) 3 rounds tabata style (:20 on / :10 off) mov 1 – row (increase pace each round) mov 2 – russian KB swing (last round american swing) mov 3 – alt. goblet lunges Metcon (AMRAP – Rounds and Reps) AMRAP x 14 14 American KBS 14 cal row 14 alt. KB goblet lungesoptional finisher accumulate 3:00 hollow hold* *every time you break, perform 30 mountain climbersRead more