BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 SETS (6 Min Cap) :30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2) 10 Alt Sampson-Step Back Lunges (:01 Pause OH) 10 Slam Ball or Wall Ball Deadlifts 10 Slam Ball or Wall Ball Strict Press 10 Slam Ball or Wall Ball Bent Over Row 20 Toe touches to the top of the Ball (fast feet) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 4 MINUTES 12 Ring Rows 12 Slam Balls -Rest 1:00- AMRAP x 3 MINUTES 8 Ring Rows 8 Slam Balls -Rest 1:00- AMRAP x 2 MINUTES 4 Ring Rows 4 Slam Balls (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (2:30 CAP) 5/5 Single Arm KB Strict Press w/:02 pause overhead 5/5 Single Arm KB High Pulls 10 Alt. Step-Ups :30 Bike Into …. 2 ROUNDS (2:30 CAP) 50m Double KB Overhead Carry 10 Hollow Rocks 1:00 Bike Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 15 KB or DB Push Press MIN 2 – 15/12 Cal. Bike MIN 3 – 15 Box Jumps (Score is Weight)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 50m Jog 50m Skip 5/5 Split Squats 10 Up-Downs Immediately into … TABATA (4 MINUTES) 8 ROUNDS :20 ON / :10 OFF MVMT 1: Single-Unders MVMT 2: Lateral Single-Unders MVMT 3: SLOW High Jump Singles MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand) MVMT 5: Single Unders w/double-under wrist speed (Left Hand) MVMT 6: 3 Singles + 1 Double-Under MVMT 7: 2 Singles + 1 Double-Under MVMT 8: See if you can string 5+ double-unders together! Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 200m Run 10 Alt. DB Suitcase Lunges 20 Double-Unders 10 Burpees (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES – 1:00 @ EACH STATION Min 1 – Bike (Easy) Min 2 – Lateral Box Step Overs (Low Box) Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch Min 4 – Bike (Hard) Min 5 – Lateral Box Step Overs (High Box) Min 6 – 10 Alt DB Snatch Workout Metcon (Weight) EMOM x 9 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 12 Lateral Box Step-Overs MIN 3 – 20 Alt. DB Snatches (Score is Weight) Finisher Warm-up (No Measure) 2-3 SETS FOR QUALITY 10 Alt. Deadbugs 10/10 Single Arm DB High Pulls 5/5 Side Plank Rotations (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 250/200m Row 10 Air Squats 50’ Bear Crawl (Hips above head) Partner Workout Metcon (Time) PARTNER WORKOUT IN TEAMS OF 2 … FOR TIME Accumulate 4k Row* *Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice Static Hold Ideas… Wall Sit Plank Hold Hollow Hold Superman -16:00 Hard Cap- (Score is Time)Read more