BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges *Increase Pace Every Minute Workout Metcon (Time) 3 SETS 500m Row 50′ Single Arm DB Front Rack Alt. Lunge (Right) 12 Box Jumps 50′ Single Arm DB Front Rack Alt. Lunge (Left) -Rest 1:00 b/t Sets- *18:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 3 SETS 500m Row or 2:00 Cardio of your choice 1:00 Max Backpack Front Rack Alt. Lunges 12 Tuck Jumps 1:00 Max Backpack Front Rack Alt. Lunges -Rest 1:00 b/t Sets- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Scap Push-Ups 5 Push-Ups to Down Dog 5 DB Thrusters 25 Single Unders Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :30 DB Bicep Curl + Strict Press/ :30 Plank MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups (No Measure) Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD OptionalRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog then … 1-2 ROUNDS 5 Scap Push-Ups + 5 Push-Ups 10 Alt. Reverse Lunges 5/5 DB (or Backpack) Bent Over Row 25ft. Crab Walk Feet First 25ft. Crab Walk Hands First Workout Metcon (No Measure) AMRAP x 20 MINUTES FOR QUALITY 200m Run 1:00 Plank Alt. Shoulder Taps 30 Alt. Reverse Lunges 1:00 Reverse Plank Hold 15 DB Bent Over Row (No Measure) Workout – HOME Metcon (No Measure) AMRAP x 20 MINUTES FOR QUALITY 200m Run 1:00 Plank Alt. Shoulder Taps 30 Alt. Reverse Lunges 1:00 Reverse Plank Hold 15 Backpack Bent Over Rows (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 2 DB Strict Press + 2 DB Push Press + 2 DB Push Jerk (or Backpack) 6 Air Squats 6 DB Deadlifts* *3 Deadlifts with DBs on the outside of the feet and 3 Deadlifts in a Sumo Stance Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 4 DB Shoulder to Overhead 4 Air Squats 4 DB Burpee -Rest 1:00 b/t Each AMRAP- (Score is Total Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES* 4 Backpack Shoulder to Overhead 4 Air Squats 4 Backpack Burpee** -Rest 1:00 b/t Each AMRAP- *Pick Up Where You Left Off. **Perform a Burpee with hands on Backpack, then Deadlift the Backpack (Score is Total Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 Rds: :30 Mountain Climbers/Jumping Jacks 5 Up Downs 5 Push-Ups 5 Air Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – 20 Jumping Jacks + 10 Up Downs MIN 2 – 10 Push Ups + 10 Air Squats MIN 3 – 10 Alt DB Power Snatches MIN 4 – REST (Score is Total Push-Ups + Hollow Rocks) Optional Finisher Metcon (No Measure) Tabata Finisher 8 Rds: 20 on – 10 Off Wall Sit Hollow Rock Hold (No Measure)Read more