BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1- :50 Bike/Run/Row/Jumping Jacks MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES 6 Wall Balls 6 Jumping Pull-Ups 6 Sit-Ups *P1 completes 2 rounds, while P2 bikes for max calories (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 6 Backpack Thrusters 6 Backpack Bicep Curls 6 Sit-Ups 1:00 Run (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row Feet on straps (or :30 Backpack Deadlifts) 10 Scap Push-Ups :30 Row Arms & Hips only (or :30 Backpack Deadlifts) 25ft (:15) High Knees + 25ft (:15) Butt Kickers :30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls) 20 Alt. Skaters :30 Row *Full Strokes (or :30 Backpack Russian Swings) Workout Metcon (AMRAP – Reps) 3 SETS 2:00 Max Cal Row -Rest :30- 2:00 Max Shuttle Runs, 20m -Rest 1:00- (Score is Total Calories + Meters) Workout – HOME Metcon (AMRAP – Reps) 3 SETS 2:00 Max Backpack Russian Swings -Rest :30- 2:00 Max Shuttle Runs, 20m -Rest 1:00- (Score is Total Swings + Meters) Optional Finisher Metcon (No Measure) 3 SETS 10 Perfect Push-Ups 1:00 Plank -Rest 1:00 b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts) 10 DB (or Backpack) Strict Press (w/:03 pause overhead) 5 Broad Jumps 5 Bootstrappers Strength Metcon (Weight) EMOM X 6 MINUTES MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans + 3 DB/BP Push Press MIN 2 – 5 Side Plank Rotations/Side (Score is Weight) Workout Metcon (Time) “DUMBBELL DT” 5 ROUNDS FOR TIME 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Press 12:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) “BACKPACK DT” 5 ROUNDS FOR TIME 12 Backpack Deadlifts 9 Backpack Hang Power Cleans 6 Backpack Push Press (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Hollow Rocks 5 Supermans 5 Up-Downs 5 Jumping Air Squats* 5/5 Single Arm Upright Backpack High Pulls Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 10 Burpee Box Jump Overs MIN 2 – 20 Hollow Rocks MIN 3 – 15 Ring Rows (No Measure) Workout – HOME Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 10 Burpee Tuck Jumps MIN 2 – 20 Hollow Rocks MIN 3 – 15 Backpack Bent Over Rows (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2:00 Easy Row/Jog/Bike Into… 2 ROUNDS 10 Plate/Backpack Deadlifts 10 Alt. Deadbugs 10 Plate/Backpack Strict Press w/:02 pause overhead 10 Hollow Rocks 10 Superman Arch Rocks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Row 15 Plate Ground to Overhead 15 Hanging Knee Raises (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Row or :45 Cardio 15 Backpack Ground to Overhead 15 Tuck-Ups (Score is Rounds + Reps)Read more