BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 4 MINUTES 8 Samson Lunges 8 Slam Ball Deadlifts :20 Squat Hold with Slam Ball Skill Warm-up (No Measure) ON A 5:00 RUNNING CLOCK … Practice Air Squat Mechanics Workout Metcon (Time) FOR TIME* 5-10-15-20-15-10-5 Slam Balls Air Squats *After every set, perform 20 Mountain Climbers -14:00 Hard Cap- (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Ring Row 10 Up Downs :20 Push-ups Plank Workout Metcon (Calories) AMRAP x 5 MINUTES MAX Calorie Bike -Rest 1:00- Metcon (Time) 5 ROUNDS FOR TIME 10 Push-Ups 15 Sit-Ups -7:00 Hard Cap on Part 2- (Part 1 – Score is Cals / Part 2 – Score is Time) Finisher Metcon (No Measure) “TABATA” 8 ROUNDS :20 ON / :10 OFF MVMT 1 – Banded Lat Pull Downs MVMT 2 – Bodyweight Russian Twists (As Fast As Possible) (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog at conversational pace Into … 2 ROUNDS 50m High Knees 50m Butt Kickers 10/10 Split Squats 10 Hollow Rocks 10 Arm Haulers Into … 200m Run at workout pace Workout Metcon (8 Rounds for time) EVERY 2:00 FOR 8 SETS 200m Run 20 Alt. Lunges (Score is Each Round for Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 6/6 Single Arm Ring Row 31 Single-Unders 8 Med. Ball Front Squats 8 Med. Ball Push Press to a target Workout “LET THE BALL DROP” (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES** 12 Ring Rows 31 Double-Unders 19 Wall Balls **New Benchmark Workout **Every minute on the minute, including 3-2-1 GO, perform 5 burpees (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row with ½ Slide in 10 Alt. Step-Ups 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 250m Row 17 Box Jumps 9 DB Strict Press (Score is Rounds + Reps)Read more