BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBS Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 15 Burpees MIN 3 – 20 Russian KBS (No Measure) Workout – HOME Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :45 Cardio* MIN 2 – 15 Burpees MIN 3 – 20 Russian Backpack Swings (No Measure) Optional Finisher Metcon (No Measure) TABATA 8 ROUNDS, :20 ON / :10 OFF MOVT 1 – Plank KB Alt. Taps MOVT 2 – Alt. Glute Bridge Alt. Marches *Alternate b/t movements 1 & 2 for 8 rounds total. (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O MOVT 2- Plate Strict Press MOVT 3- Plate Hops MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up) Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 Back Rack Lunges (95/65) OR DB Front Rack Lunges 1:00 Box Jump Over (24/20) 1:00 Hang Power Clean 1:00 Sit-Ups -1:00 Rest b/t Sets- (Score is Reps for Each Set)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Hip Pops 8 KB (or Backpack) Alt. Lunges (goblet hold) 16 Mountain Climbers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Russian Kettlebell Swings 8 KB Alt. Step-ups (Goblet Hold) 8 Sit-ups -REST 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Russian Kettlebell Swings 6 KB Alt. Step-ups (Goblet Hold) 6 Sit-ups (Score is Rounds + Reps Each AMRAP) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Backpack Swings 8 Backpack Front Rack Alt. Lunges 8 Sit-Ups -Rest 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Backpack Swings 6 Backpack Front Rack Alt. Lunges 6 Sit-Ups (Score is Rounds + Reps Each AMRAP)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike (or :30 Run/Row/Jump Rope) 10 DB (or Backpack) Deadlift 5 Plank to down dog (drive head through arms, heels to ground) 10 DB (or Backpack) Strict Press Workout Metcon (Time) FOR TIME “DB Grace” 30 DB Clean & Jerks 8:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) FOR TIME “Double Backpack Grace” 60 Backpack Clean & Jerks* *Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders or 40 Single-Unders (Score is Time) Metcon (No Measure) 3 SETS 20 Glute Bridges 20 Hollow Rocks -Rest as needed b/t sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog or :30 Cardio 5/5 Single Arm Ring Rows or Backpack High Pulls 8/6 Cal. Bike or :30 Alt. Lunges 10 Alt. KB/BP Strict Press 5 Plank to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 200m Run 12/10 Cal Bike 12 Up-Down + Broad Jump 12 Ring Rows -18:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 200m or 1:00 Run :30 Alt. Jumping Lunges 12 Up-Down + Broad Jump 12 Backpack Bent Over Row (Score is Time)Read more