BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows 12 Alt. Plank DB/Backpack Taps Workout Metcon (Weight) EMOM x 15 MINUTES MINUTE 1 – 12/10 Cal Bike MINUTE 2 – 10 DB Renegade Row MINUTE 3 – 10 Burpees over DB (Score is Load) Workout – HOME Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows MIN 3 – 10 Burpees over Backpack (Score is Load) Optional Finisher Metcon (No Measure) 3 ROUNDS 20 Alt. V-Ups 1:00 Plank (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High Pulls Workout Metcon (Time) 5 ROUNDS FOR TIME* 10 KB Sumo Deadlift High Pulls 15 Russian Kettlebell Swings 20 Sit-Ups 200m Run *18:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 10 Backpack Upright High Pulls 15 Russian Backpack Swings 20 Sit-Ups 200m Run or 1:00 Cardio* (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Run (1:30 Out, 1:30 Back) Into.. 1 ROUND 20 Glute Bridges 20 Arm Circles Forward 20 Arm Circles Backwards 20 Push Ups 20 Alt V Ups Workout Metcon (Time) FOR TIME 50 Burpees Over DB 50 V UPs 50 Up-Downs 50 Sit Ups (Score is Time) Finisher Metcon (Time) FOR TIME 400m (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges *Increase Pace Every Minute Workout Metcon (Time) 3 SETS 500m Row 50′ Single Arm DB Front Rack Alt. Lunge (Right) 12 Box Jumps 50′ Single Arm DB Front Rack Alt. Lunge (Left) -Rest 1:00 b/t Sets- *18:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 3 SETS 500m Row or 2:00 Cardio of your choice 1:00 Max Backpack Front Rack Alt. Lunges 12 Tuck Jumps 1:00 Max Backpack Front Rack Alt. Lunges -Rest 1:00 b/t Sets- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10 Scap Push-Ups 5 Push-Ups to Down Dog 5 DB Thrusters 25 Single Unders Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :30 DB Bicep Curl + Strict Press/ :30 Plank MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups (No Measure) Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD OptionalRead more