BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Jog then … 1-2 ROUNDS 5 Scap Push-Ups + 5 Push-Ups 10 Alt. Reverse Lunges 5/5 DB (or Backpack) Bent Over Row 25ft. Crab Walk Feet First 25ft. Crab Walk Hands First Workout Metcon (No Measure) AMRAP x 20 MINUTES FOR QUALITY 200m Run 1:00 Plank Alt. Shoulder Taps 30 Alt. Reverse Lunges 1:00 Reverse Plank Hold 15 DB Bent Over Row (No Measure) Workout – HOME Metcon (No Measure) AMRAP x 20 MINUTES FOR QUALITY 200m Run 1:00 Plank Alt. Shoulder Taps 30 Alt. Reverse Lunges 1:00 Reverse Plank Hold 15 Backpack Bent Over Rows (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 2 DB Strict Press + 2 DB Push Press + 2 DB Push Jerk (or Backpack) 6 Air Squats 6 DB Deadlifts* *3 Deadlifts with DBs on the outside of the feet and 3 Deadlifts in a Sumo Stance Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 4 DB Shoulder to Overhead 4 Air Squats 4 DB Burpee -Rest 1:00 b/t Each AMRAP- (Score is Total Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES* 4 Backpack Shoulder to Overhead 4 Air Squats 4 Backpack Burpee** -Rest 1:00 b/t Each AMRAP- *Pick Up Where You Left Off. **Perform a Burpee with hands on Backpack, then Deadlift the Backpack (Score is Total Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 Rds: :30 Mountain Climbers/Jumping Jacks 5 Up Downs 5 Push-Ups 5 Air Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – 20 Jumping Jacks + 10 Up Downs MIN 2 – 10 Push Ups + 10 Air Squats MIN 3 – 10 Alt DB Power Snatches MIN 4 – REST (Score is Total Push-Ups + Hollow Rocks) Optional Finisher Metcon (No Measure) Tabata Finisher 8 Rds: 20 on – 10 Off Wall Sit Hollow Rock Hold (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND* 100m Run :20 Top of Ring Row Hold or :20 DB Upright Rows 10 Bodyweight Good Mornings Into… 1 ROUND 100m Run 10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111) 5/5 Single Arm KB or DB Sumo Deadlift Into… 1 ROUND 100m Run 10 Ring Row or 10 DB Bent Over Row 10 Double KB or DB Sumo Deadlift Workout Metcon (4 Rounds for time) EVERY 3:00 FOR 4 SETS 200m Run 10 Double Russian Kettlebell Swings 10 Ring Rows (Score is Time Each Set) Workout – HOME Metcon (4 Rounds for time) EVERY 3:00 FOR 4 SETS 1:00 Run/Bike/Row/Burpees 15 Backpack Russian Swings 20 Backpack Bent Over Rows (Score is Time Each Set) Optional Finisher Metcon (No Measure) 2-3 SETS 10 Alt. V-Ups/Tuck-Ups 10 Side Plank Hip Raises/Side 10/10 Single Leg Glute...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/Run/Row @ Moderate Pace Into… 1 ROUND 8 Up-Downs 8 Cossack Squats 8 PVC Pass Throughs 8 PVC Back Squats Into… 1 ROUND 6 Burpees 6 PVC Lunge Pass Throughs 6 PVC Overhead Squats or 6 Barbell OH Squat 6 PVC Snatch Grip Sotts Press or 6 Barbell Behind the Neck Push Press Workout Metcon (AMRAP – Reps) EMOM X 21:00 Min 1: 5 Burpees + Max BB Squat Snatch 95/65 or Alt DB Power Snatches Min 2: 10 V Ups + Max BB Thrusters or DB Thrusters Min 3: Rest Finisher Metcon (No Measure) 3 Sets: 10 Ys w/ 2.5-5# in each hand 10Ts 10 Arrows 5 Tempo Push Ups @3131Read more