BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall Workout Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 6/6 Single Arm KB Suitcase Deadlift MIN 3 – Ring FLR or Plank (No Measure) Workout – HOME Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – Max Up-Downs MIN 2 – 10/10 Single Arm Backpack Suitcase Deadlift MIN 3 – Max Plank Hold (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (:20 ON / :10 OFF) MVMT 1 – High Knees MVMT 2 – Butt Kickers MVMT 3 – Air Squats MVMT 4 – Pike Push-Ups Partner Workout Metcon (Time) IN TEAMS OF 2… FOR TIME 200m Partner Med. Ball Run 100 Wall Balls 80 Cal Bike 60 Burpees 200m Partner Med. Ball Run *20:00 HARD CAP *P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners. (Score is Time) Workout – HOME Metcon (Time) 2 ROUNDS FOR TIME 200m Backpack Run 50 Backpack Thrusters 40 Jumping Air Squats 30 Burpees 200m Backpack Run (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES Max Run/Row/Bike/Up-Downs into… 2 ROUNDS 10 Glute Bridges 20 Calf Raises 10 Burpee Broad Jumps 20 Mountain Climbers (1R + 1L = 1 Rep) 10/10 Clam Shells Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 40-30-20-10 Kettlebell Swing Lunges Sit-Ups *In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep) (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 40-30-20-10 Russian Backpack Swings Alt. Lunges Sit-Ups *In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep) (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 3 SETS 20 Glute Bridge-Ups 10 Clam Shells/Side -Rest as needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 25ft. High Knees or :30 High Knees 25ft. Butt Kickers or :30 Butt Kickers 25ft. Walking Groiner or :30 Groiner 10 Scap Push-Ups on Forearms Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run 15 Slam Balls 10 Push-Ups (Score is Time Each Set) Workout – HOME Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run* 15 Backpack Ground to Overhead 10 Push-Ups *Option to do 2:00 of Up-Downs or Burpees (Score is Time Each Set) Optional Finisher Metcon (AMRAP – Reps) FOR QUALITY Accumulate 3:00 Hollow Hold* *Every time you break, 10 DB or Backpack Hammer Curl to Press (Score is Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other dumbbell is returned to the starting position. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 12-9-6 Cal Bike DB Box Step-Ups Ring Rows (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 12-9-6 Air Squats Alt. Backpack Lunges* Bent Over Backpack Rows *Option to wear as a backpack or hold in the front rack position (Score is Rounds + Reps)Read more