BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Hip Pops 8 KB (or Backpack) Alt. Lunges (goblet hold) 16 Mountain Climbers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Russian Kettlebell Swings 8 KB Alt. Step-ups (Goblet Hold) 8 Sit-ups -REST 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Russian Kettlebell Swings 6 KB Alt. Step-ups (Goblet Hold) 6 Sit-ups (Score is Rounds + Reps Each AMRAP) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Backpack Swings 8 Backpack Front Rack Alt. Lunges 8 Sit-Ups -Rest 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Backpack Swings 6 Backpack Front Rack Alt. Lunges 6 Sit-Ups (Score is Rounds + Reps Each AMRAP)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike (or :30 Run/Row/Jump Rope) 10 DB (or Backpack) Deadlift 5 Plank to down dog (drive head through arms, heels to ground) 10 DB (or Backpack) Strict Press Workout Metcon (Time) FOR TIME “DB Grace” 30 DB Clean & Jerks 8:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) FOR TIME “Double Backpack Grace” 60 Backpack Clean & Jerks* *Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders or 40 Single-Unders (Score is Time) Metcon (No Measure) 3 SETS 20 Glute Bridges 20 Hollow Rocks -Rest as needed b/t sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog or :30 Cardio 5/5 Single Arm Ring Rows or Backpack High Pulls 8/6 Cal. Bike or :30 Alt. Lunges 10 Alt. KB/BP Strict Press 5 Plank to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 200m Run 12/10 Cal Bike 12 Up-Down + Broad Jump 12 Ring Rows -18:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 200m or 1:00 Run :30 Alt. Jumping Lunges 12 Up-Down + Broad Jump 12 Backpack Bent Over Row (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – Toe tap to medicine ball or backpack Movement 2 – Air Squats to medicine ball Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack Movement 4 – Reverse bodyweight lunges Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 4-8-12-16-20…etc Med Ball Squat Cleans Med Ball Reverse Lunges Alt. Plank Med Ball Taps (Score is Total Reps) Workout – HOME Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 4-8-12-16-20 … Backpack Squat Cleans Backpack Alt. Reverse Lunges Alt. Plank Backpack Taps (Score is Total Reps) Optional Finisher Metcon (No Measure) 2:00 Barbell Quad Smash/Side or Couch Stretch (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 500m Row or 2:00 Bike or Run 2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS 8 Barbell or DB Good Mornings 8 Scap Push-Ups 8 Scap Pull-Ups 8 Tuck Ups 2 ROUNDS 10 RDLs w/ Barbell Or DB 10 Perfect Push-Ups 10 Kip Swings or V Ups Strength Deadlift (1×3) 10:00 EMOM Build to a MODERATE 3-Rep Deadlift (Score is Load) Virtual Crossfit Strength Metcon (No Measure) 5 Rds: 10 DBL DB RDLs 15 Supermans :30 Hollow Rock Hold Workout Metcon (Time) FOR TIME 30-20-10* Deadlift (185/125) Or DB Deadlifts 50/35 Toes to Bar Or V Ups with Small Weight *50 Double Unders after each full set (Score is Time)Read more