BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 100m Run Into… 1 ROUND 10 KB Deadlift 5/5 KB Strict Press 10 Glute Bridges 5 Broad Jumps 1 ROUND 10 KB Swings 5/5 KB Push Press 5 Burpee Broad Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 10 DBL Russian KB/DB Swing 600m Bike 10 DBL KB/DB Snatch (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 6/6 Single Leg KB Romanian DL 20 Alt. Deadbugs (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Bike (Easy Pace) 3 ROUNDS… 10 Alt Box Step Ups (20″) 10 KB Deadlifts 10 Sit Ups 1:00 Bike (Hard Pace) Workout Metcon (5 Rounds for time) 5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53)|(53/35) 20 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional. (Score is Each Set for Time) Finisher Metcon (Weight) 3 SETS 30 Weighted Sit-Ups* *Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired. (Score is Load)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS: 100m Run (increasing pace) 10 Up Downs 10 Scap Pull Ups 2 ROUNDS: 10 Arm Haulers 10 DB Tempo Strict Press (31X1) 10 Scap Push Ups Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row (No Measure) Workout Metcon (AMRAP – Reps) E2MOM x 20 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups* *Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development. (Score is Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 4 Up-Downs w/right hand on DB* :30 Tuck Hold 4 Up-Downs w/left hand on DB 6/6 Single Arm DB Strict Press Into … 1 ROUND 4 Burpee w/right hand on DB 10 Sit-Ups 4 Burpees w/left hand on DB 6/6 Single Arm DB Push Press Workout Metcon (No Measure) WORKOUT EMOM x 15 MINUTES MIN 1 – 6/6 Single Arm DB Burpee MIN 2 – 12/12 Single Arm DB Push Press MIN 3 – 18 Sit-Ups (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 MIN CAP) 50m Shuttle Run 8 KB Sumo Deadlifts 8 KB Upright High Pulls 5 Scap Push-Ups + 5 Knee Push-Ups 10 Alt. Bodyweight Lunges Workout Metcon (7 Rounds for reps) EVERY 2:30 FOR 7 SETS 100m Run 15 KB Sumo Deadlift High Pull 10-15 Push-Ups* MAX Alt. Lunges *Athletes choose how many Push-Ups they do every set. Stick with the same number every set. Try to complete the push-ups unbroken or 1 break. (Score is Number of Lunges Each Set)Read more