BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6 Cal Bike (Begin at an easy pace then increase each round) 8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge) 10 Tuck-Ups 12 Jumping Jacks 14 Alt. Groiners (slow or fast) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 30 Goblet Lunges 12/9 Cal. Bike 30 Mountain Climbers 12/9 Cal. Bike 30 Sit-UpsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND of Line Drills 25’ Walking Quad Stretch (with hands, pull one heel towards the glute) 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Single Foot Hop (L/R) Grab a LIGHT pair of DBs and immediately dive into … 2 ROUNDS* 4 Up-Down Box Step-Overs → 4 Burpee Box Jump-Overs 4 DBL DB Sumo Deadlifts → 4 DBL DB Sumo Deadlift High Pull 100m Jog → 100m Jog 4 DB Deficit Push-Ups on Knees → 4 DB Deficit Push-Ups with or without knees Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 7 Burpee Box Jump Overs MIN 2 – 14 DBL DB Snatch MIN 3 – 200m Run MIN 4 – 14 DB Deficit Push-UpsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide :20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up 10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats Workout “THE 1500” (3 Rounds for time) 3 SETS 500m Row -2:00 Rest b/t Sets- Optional Finisher Metcon (No Measure) 3 SETS 5/5 Single Leg Glute Bridge-Ups 20 Hollow RocksRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 15 High Knees 15 Butt Kickers 7/7 Forward + Back Leg Swings (L/R) Into… 3 ROUNDS (R1 → R2 → R3) 7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings 5/5 SA Ring Rows → 5 Push-ups → 5 Ring Rows 5 Updowns → 5 Burpees → 5 Burpee to a plate – 7:00 Time Cap – Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 21 Kettlebell Swings 15 Ring Rows 9 Burpees to a plate -15:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) :45 Row → :45 Row → :45 Row 10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”* 10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press Workout Metcon (Time) FOR TIME 30-20-10 Cal. Row DB Thrusters -12:00 Hard Cap- Optional Finisher Metcon (No Measure) 2-3 SETS 10 DBL DB Bicep Curls 15 Single DB Overhead Tricep ExtensionRead more