BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 25ft. High Knees or :30 High Knees 25ft. Butt Kickers or :30 Butt Kickers 25ft. Walking Groiner or :30 Groiner 10 Scap Push-Ups on Forearms Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run 15 Slam Balls 10 Push-Ups (Score is Time Each Set) Workout – HOME Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run* 15 Backpack Ground to Overhead 10 Push-Ups *Option to do 2:00 of Up-Downs or Burpees (Score is Time Each Set) Optional Finisher Metcon (AMRAP – Reps) FOR QUALITY Accumulate 3:00 Hollow Hold* *Every time you break, 10 DB or Backpack Hammer Curl to Press (Score is Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other dumbbell is returned to the starting position. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 12-9-6 Cal Bike DB Box Step-Ups Ring Rows (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 12-9-6 Air Squats Alt. Backpack Lunges* Bent Over Backpack Rows *Option to wear as a backpack or hold in the front rack position (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps of DB Hang Power Clean* *Athlete can sub a backpack in place of DB for Hang Power Cleans (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 60 Double Unders 15/12 Cal Row 15 DB Hang Power Cleans 15 Sit-Ups (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) xAMRAP x 15 MINUTES 60 Double-Unders or 1:00 Mountain Climbers 15 Backpack Sumo Deadlift High Pulls 15 Backpack Hang Power Cleans 15 Sit-Ups (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 5 PVC Pass Throughs 5 Inch Worms 5 Push Up to Pike 10 Scap Pull Ups or 10 DB Bent Over Rows 10 PVC Overhead Lunges Extended Warm-up Warm-up (No Measure) 3×10 Overhead Squat (31X1)* *PVC or Empty Barbell Only (No Measure) Workout Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Optional Finisher Metcon (No Measure) NOT FOR TIME 30-20-10 Glute Bridge Ups 10-20-30 Banded Good Morning (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 200m Run or 1:00 Movement 20 Hollow Rocks 5 BB Snatch Grip Deadlift or 10 DB Deadlifts 5 BB Hang Muscle Snatch or 5/5 SA DB Snatch 5 BB Behind the Neck Push Press or 5 DB Push Press Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run or 2:00 movement (1:00 Jumping Jacks + 1:00 Mtn Climbers) 50 Sit-ups 25 BB Power Snatch (75/55) or 30 Alt SA DB Power Snatches (50/35 or available weight) (Score is Time) Finisher Metcon (No Measure) 4 SETS 7 Straight Arm Raises (2.5-5lb plates in each hand) 7 Lateral Straight Arm Raises :45 Push Up Plank Hold -Rest as Needed b/t Sets- (No Measure)Read more