BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push Ups 10 KB DL 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB Upright Rows 8 Jump Squats Into… 1 ROUND 6 Push Ups 8 Russian KB Swings 10 Alt. Step Ups Workout Metcon (Time) FOR TIME 15-12-9 Push-Ups KB Sumo Deadlift High Pulls Up-Down Box Jump Overs -1:00 Rest – 9-12-15 Up-Down Box Jump Overs KB Sumo Deadlift High Pulls Push-Ups -14:00 Hard Cap- (Score is Total Time) ***HOME VERSION*** FOR TIME 15-12-9 Push-Ups Backpack Sumo Deadlift High Pulls Backpack Thrusters -1:00 Rest – 9-12-15 Backpack Thrusters Backpack Sumo Deadlift High Pulls Push-Ups -14:00 Hard Cap- (Score is Total Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bootstrappers 10 Alt Groiners 10 Cossack Squats 10 Scap Pull-Ups 2 ROUNDS 5 Kip Swings 5 MedBall Front Squats 5 MedBall Strict Press 5 MedBall Push Press to Target (WB Target) 5 Wall Balls Strength Back Squat (20RM) FOR LOAD 20RM Back Squat (Score is Load) Workout Metcon (Time) FOR TIME 60 Wall Balls (20/14)|(14/10) 60 Pull-Ups 80 Sit-Ups 40 Pull-Ups 40 Wall Balls -Hard Cap 15:00- (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Foam Roll (IT Band – L) 2:00 Foam Roll (IT Band – R) 2:00 Foam Roll (T-Spine / Upper Back) (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Athletes will grab a light KB (lighter than workout weight) Review movements as you take athletes through the warm-up 1 ROUND 20 Single Unders 10 KB DL :20 Plank 30 Fast Singles 10 Russ. KBS 30 Marching Plank* 20 Slow Singles 10 Amer. KBS 20 Bicycle Crunches :20 Double Under Practice *Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES* 20 Russian KBS 30 Mountain Climbers 10 American KBS 15 Sit-Ups *Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice (Score is Rounds + Reps) ***HOME VERSION*** AMRAP x 16 MINUTES* 20 Russian Swing w/ Backpack 30 Mountain Climbers 10 Backpack Hang Snatch 15 Sit-Ups *Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 4 MINUTES MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts Into … AMRAP x 3 MINUTES 50m Run 5 Plate Ground to Overhead 5 Plate Floor Press Workout Metcon (AMRAP – Rounds and Reps) 5 SETS :20 MAX Cal. Bike :40 Recovery Bike -No Additional Rest b/t Sets- (Score is Total Number of Calories) -Rest 2:00- AMRAP x 7 MINUTES 10 Plate Ground to Overhead 10 Plate Press-Outs 100m Run (Score is Rounds + Reps) ***HOME VERSION*** 5 SETS :20 MAX Distance Run :40 Recovery Jog -No Additional Rest b/t Sets- (No Measure) -Rest 2:00- AMRAP x 7 MINUTES 10 Backpack Ground to Overhead 10 Backpack Strict Press 100m Run (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA 8 ROUNDS (:20 ON // :10 OFF) MVMT 1 – Jump Rope // 2nd Round – Double-Unders MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10) MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height MVMT 4 – Up Downs // 2nd Round – Burpees Workout Metcon (AMRAP – Reps) EMOM x 9 MINUTES MIN 1 – :40 MAX Double-Unders MIN 2 – 10 DB Front Rack Alt. Step-Ups MIN 3 – 14 Box Jumps -2:00 Rest- AMRAP x 3 MINUTES MAX Burpees (Score is Total Number of Burpees) ***HOME VERSION*** EMOM x 9 MINUTES MIN 1 – :40 MAX Jump Rope or Mountain Climbers MIN 2 – 10 Backpack Front Rack Lunges MIN 3 – 14 Jump Squats w/ Backpack -2:00 Rest- AMRAP...Read more