BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs* 10 Mountain Climbers 5/5 SA DB OH Lunges → 10 Single DB Front Squats** *No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward **Hold the dumbbell horizontal to body with one head of the dumbbell in each hand. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 10/8 Cal. Row 8 Kettlebell Swing 8/8 Single Arm KB Thrusters -Rest 3:00- AMRAP x 4 MINUTES 8/6 Cal. Row 6 Kettlebell Swing 6/6 Single Arm KB ThrustersRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES* 8/6 Cal Row 8 Plank Shoulder Taps → 8 Renegade Rows 8 Up Downs Over DB → 8 Burpees Over DB *Progress the movements at the halfway mark! Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 12/10 Cal. Bike MIN 2 – 14 Alt. DB Renegade Rows MIN 3 – 10 Burpees over DBScore is weight on the Rows.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Partner Warm-up 2 ROUNDS* 200m Run 20 DB Hang Jump + Shrug 30 Alt. Lunges *Partners will go on the 200m Run together. They can split the work in any way, in any order! – 5:00 Cap – Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 14 MINUTES 200m Run* 40 DB Hang Power Cleans** 60 Alt. Jumping Lunges *Partners run together. For the other movements, P1 works while P2 rests. The DB HPC & Lunges can be broken up in any way….does not need to be completed in order.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 30 Jumping Jacks (clap overhead & behind the back) 10 Scap Push-Ups :30 Single-Unders 10 Alt. Plank Marches (refer to teaching section) :30 Single-Unders w/higher jump 10 Knee Push-Ups :30 Single-Single-Double 10 Push-Ups with a band :30 Double-Under Practice 10 Push-Ups (the way you will do them for the workout) Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 4 MINUTES 24 Double-Unders 12 Push-Ups -Rest 2:00- AMRAP x 3 MINUTES 20 Double-Unders 8 Push-Ups -Rest 2:00- AMRAP x 2 MINUTES 16 Double-Unders 4 Push-Ups Optional Finisher Metcon (No Measure) 2-3 SETS 5/5 Side Plank Rotations 15 Hollow Rocks 20 Glute Bridge-UpsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8 Push Ups to Down Dog Strength Push Press (5-3-1) 5-3-1 Push Press *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 4 MINUTES 2 DB Devil’s Press (40/30)|(30/20) 6 DB Push Press 8 DB Alt. Suitcase Lunges -Rest 1:00- Repeat! *Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.Read more