BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Singles – 20 High Jumps – 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Single Arm DB Hang Cleans 40 Mountain Climbers 60 Double-Unders (Score is Total Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Backpack Hang Cleans 40 Mountain Climbers 60 Double Unders (Score is Total Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 10/10 DB Hammer Curls 20 Alt. Deadbugs (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run 15 KB SDHP 20 Sit-Ups -15:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 200m Run (or 1:00 Cardio) 15 Backpack SDHP 20 Sit-Ups (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges* Workout Metcon (AMRAP – Rounds and Reps) DOUBLE AMRAP AMRAP x 6 MINUTES 2-4-6-8-10… DB Push Press DB Suitcase Reverse Lunges -Rest 4:00- Repeat! (Score is Total Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) DOUBLE AMRAP AMRAP x 6 MINUTES 2-4-6-8-10… Backpack Push Press Backpack Reverse Lunge* -Rest 4:00- Repeat! *Backpack can be held in any way (Score is Total Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBS Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 15 Burpees MIN 3 – 20 Russian KBS (No Measure) Workout – HOME Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :45 Cardio* MIN 2 – 15 Burpees MIN 3 – 20 Russian Backpack Swings (No Measure) Optional Finisher Metcon (No Measure) TABATA 8 ROUNDS, :20 ON / :10 OFF MOVT 1 – Plank KB Alt. Taps MOVT 2 – Alt. Glute Bridge Alt. Marches *Alternate b/t movements 1 & 2 for 8 rounds total. (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O MOVT 2- Plate Strict Press MOVT 3- Plate Hops MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up) Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 Back Rack Lunges (95/65) OR DB Front Rack Lunges 1:00 Box Jump Over (24/20) 1:00 Hang Power Clean 1:00 Sit-Ups -1:00 Rest b/t Sets- (Score is Reps for Each Set)Read more