BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:00 CAP) 20 Jumping Jacks 8 Bodyweight Goodmornings :20 Tuck Hold Into … 2 ROUNDS (2:30 CAP) :45 Row (increase pace 2nd round) 10 Air Squats (32X1)* 8 Push-Ups 6 Ring Rows *Focus on a slow & controlled descent, keeping tension in the bottom, then fast up! Workout Metcon (3 Rounds for time) 3 SETS 250m Row 30 Air Squats 25 Sit-Ups 20 Push-Ups 15 Ring Rows -Rest 1:00 b/t Sets- -17:00 Hard Cap- (Score is Time Each Set) ***HOME VERSION*** 3 SETS 25 Backpack Cleans 30 Air Squats 25 Sit-Ups 20 Push-Ups 15 Backpack Bent Over Rows -Rest 1:00 b/t Sets- (Score is Time Each Set)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 PVC Good Mornings 5 Up Downs 30 Single Unders Into.. AMRAP x 3 MINUTES 10 KB RDLs 5 Up Downs 30 High Single Unders/Double Unders Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R) MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L) MIN 3 – :50 MAX Double-Unders (Score is Load)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push Presses Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2.. AMRAP x 14 MINUTES 60 Cal. Bike 60 Russian KB Swings 60 Wall Balls *P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS :45 Alt. V-Ups :15 Rest :45 Arm Haulers :15 Rest (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 100m Run Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Step Ups 5/5 SA KB Push Press Into… 100m Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Alt. KB Push Press* 100m Run 12 Alt. KB Suitcase Step-Ups *Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time. (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 10 Up-Downs 10 KB Deadlift 8 Knee Push-ups 8 KB Up-Right Row 6 Burpees 6 KB Sumo DL High Pull Workout Metcon (Time) FOR TIME 500m Row -2:30 HARD CAP- (Score is Time) -1:00 Rest b/t Efforts- EMOM x 10 MINUTES MIN 1 – 6 Push-Ups + 15 Sit-Ups MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls (No Measure) -1:00 Rest b/t Efforts- AMRAP x 2:30 MINUTES Row for Meters (Score is Number of Meters)Score Time for the 500m row and note the number of meters in the AMRAP.Read more