BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 3 Inch Worms w/ push-up 6 Box Step Overs → 6 Box Jumps w/ Step Down Workout Metcon (2 Rounds for reps) 2 SETS 2:00 Max Cal. Bike -Rest :30- 1:30 Max Hand Release Push-Ups -Rest :30- 1:00 Max Box Jump Overs -Rest :30- Optional Finisher Metcon (No Measure) 2 SETS 10-15 Box Dips 10/10 Single Leg Box Squats :30 Alt. Deadbugs* *Tuck Hold OptionalRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 8 Air Squats (Single DB Front Rack Optional) 8 DB Glute Bridge-Ups (Place the DB at the waist during these) 4/4 SA DB Hammer Curl + Press Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 5 MINUTES 3 DB Power Cleans 6 DB Push Jerks 9 DB Front Squats -Rest 2:30- Repeat!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 15/10 Cal. Row → 18/14 Cal. Row 10 Up-Downs → 10 Jumps over the erg 20 Alt. Plank Shoulder Taps → 5 Push-Up to Down Dog MOCK RUN (3 MIN CAP) EMOM x 3 MINUTES MIN 1 – MAX Cal. Row MIN 2 – MAX Burpees Over The Erg MIN 3 – Rest Workout Metcon (Calories) EMOM x 15 MINUTES MIN 1 – 20/15 Cal. Row MIN 2 – 10,12, or 15 Burpees Over the Erg (Athlete Choice) MIN 3 – RestScore is number of cals you maintain through the workout.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 10 Slam Ball Deadlifts 20 Toe Taps to Slam Ball (fast high knees, getting toes to tap the slam ball) 10 Slam Ball Ground to Overhead 20 Alt. Plank Shoulder Taps 5 Slam Ball “Dip + Drive”* 5 Slam Ball Push Press 20 Alt. Lunges Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 15 Slam Balls 10 Slam Ball Push Press -Rest 2:00- AMRAP x 4 MINUTES 20 Alt. Slam Ball Lunges 20 Slam Ball Russian TwistsRead more

BLK LBL Fitness Club – ZM:30 Extended Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Hollow Rocks 10 Arm Haulers* :20 Legs Only Bike :20 Arms Only Bike :20 Bike (arms + legs) *In a superman position, slowly sweep the arms from overhead down to the thighs and back up. Remember to keep the arms straight! SPECIFIC WARM-UP TABATA; 8 ROUNDS (:20 Work / :10 Rest) MVMT 1 – Single-Unders MVMT 2 – High Jump Single-Unders MVMT 3 – Double Hip Taps* MVMT 4 – 3 Single-Unders + 1 Double-Under (attempt) Workout Metcon (Time) EVERY 2:00 FOR 8 SETS 16/13 Cal. Bike 30 Double-UndersScore is fastest time.Read more