BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES – 1:00 @ EACH STATION Min 1 – Bike (Easy) Min 2 – Lateral Box Step Overs (Low Box) Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch Min 4 – Bike (Hard) Min 5 – Lateral Box Step Overs (High Box) Min 6 – 10 Alt DB Snatch Workout Metcon (Weight) EMOM x 9 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 12 Lateral Box Step-Overs MIN 3 – 20 Alt. DB Snatches (Score is Weight) Finisher Warm-up (No Measure) 2-3 SETS FOR QUALITY 10 Alt. Deadbugs 10/10 Single Arm DB High Pulls 5/5 Side Plank Rotations (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 250/200m Row 10 Air Squats 50’ Bear Crawl (Hips above head) Partner Workout Metcon (Time) PARTNER WORKOUT IN TEAMS OF 2 … FOR TIME Accumulate 4k Row* *Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice Static Hold Ideas… Wall Sit Plank Hold Hollow Hold Superman -16:00 Hard Cap- (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 4 MINUTES 8 Samson Lunges 8 Slam Ball Deadlifts :20 Squat Hold with Slam Ball Skill Warm-up (No Measure) ON A 5:00 RUNNING CLOCK … Practice Air Squat Mechanics Workout Metcon (Time) FOR TIME* 5-10-15-20-15-10-5 Slam Balls Air Squats *After every set, perform 20 Mountain Climbers -14:00 Hard Cap- (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Ring Row 10 Up Downs :20 Push-ups Plank Workout Metcon (Calories) AMRAP x 5 MINUTES MAX Calorie Bike -Rest 1:00- Metcon (Time) 5 ROUNDS FOR TIME 10 Push-Ups 15 Sit-Ups -7:00 Hard Cap on Part 2- (Part 1 – Score is Cals / Part 2 – Score is Time) Finisher Metcon (No Measure) “TABATA” 8 ROUNDS :20 ON / :10 OFF MVMT 1 – Banded Lat Pull Downs MVMT 2 – Bodyweight Russian Twists (As Fast As Possible) (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog at conversational pace Into … 2 ROUNDS 50m High Knees 50m Butt Kickers 10/10 Split Squats 10 Hollow Rocks 10 Arm Haulers Into … 200m Run at workout pace Workout Metcon (8 Rounds for time) EVERY 2:00 FOR 8 SETS 200m Run 20 Alt. Lunges (Score is Each Round for Time)Read more