BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21×1)* *:02 descent, :01 pause at the bottom, fast up and :01 pause at the top Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 12 Up-Downs 10 Sit-ups 8 DB Deadlifts 6 Push-Ups -Rest 3:00- Repeat! Optional Finisher Warm-up (No Measure) 2-3 SETS 6/6 Single Leg KB RDL 12 Glute Bridge Ups :30 Glute Bridge HoldRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 DBL KB Strict Press :20 DBL KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Jumping Alt. Lunges 5 Push-Ups 5 DBL KB Push Press :20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum) P2: Rowing @ Moderate Pace Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 14/12 Cal Row MIN 2 – 12 Alt. KB Front Rack Lunges MIN 3 – 12 KB Push PressRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 100m DBL DB Farmer Carry (Heavy) 50 Double-Unders Optional Finisher Warm-up (No Measure) 2-3 SETS 10/10 Single Arm DB Bent Over Rows 20 Alt. Penguin Heel TapsRead more

BLK LBL Fitness Club – ZM:30 Extended Warm-up Warm-up (No Measure) 2 ROUNDS 5 Burpees 10 Air Squats 5/5 DB Sumo Deadlift 10 Medicine Ball Push Press (throw to a target) 5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear) Workout Metcon (2 Rounds for time) 2 SETS 5 ROUNDS FOR TIME 10 Wall Balls 10 Alt. DB Snatch Rest 3:00 b/t Sets -16:00 Hard Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead (95/65)|(65/45) -Rest 3:00- AMRAP x 3 MINUTES Max Burpee to Target* *Ideal target height is 6″ above standing reachScore is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps. Optional Finisher Warm-up (No Measure) NOT FOR TIME 2-4-6-8-10-8-6-4-2* DB DBL Bicep Curls (35/25)|(25/15) DB DBL Bent Over Row *For both movements, both arms move at the same time.Read more