BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt Plank Walkouts* 5/5 Single Leg Backpack RDL 6/4 Cal. Bike or :30 High Knees Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike (increase pace each set) MIN 2 – :20 Single Arm Plank (L/R) (Score is Bike Calories) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 2-4-6-8-10… Hand Release Push-Ups Cal Bike Double KB Suitcase Deadlift (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 2-4-6-8-10… Hand Release Push-Ups Alt. Jumping Lunges Backpack Sumo Deadlift (Score is Rounds + Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Air Squats -:15 Rest- :30 Backpack Front Squats -:15 Rest- :30 Backpack Push Press into… 2 ROUNDS :30 Russian Twists -:15 Rest- :30 Sit-ups -:15 Rest- :30 Backpack Sit-ups Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX Wall Balls MIN 2 – MAX Med Ball Sit-ups MIN 3 – Rest (Score is Total Reps) Workout – HOME Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX Backpack Thrusters MIN 2 – MAX Backpack Sit-Ups MIN 3 – Rest (Score is Total Reps) Optional Finisher Warm-up (No Measure) FOR RECOVERY 5:00 Flow Yoga (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row or 1:00 Run 10 Up-Downs 15 Glute Bridge-Ups 10 Jumps – landing in the Power Position (partial squat) Workout Metcon (Weight) EMOM x 18 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 15 DB Hang Power Cleans MIN 3 – 15 Up-Downs (Score is DB Weight) Workout – HOME Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – 15 Backpack Jumping Squats MIN 2 – 15 Backpack Hang Power Cleans MIN 3 – 15 Up-Downs (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 SETS, (:20 ON / :10 OFF)* MVMT 1 – Jumping Jacks MVMT 2 – Up-Downs *Both Movements = 1 SET. into… 2 SETS (:20 ON / :10 OFF)* MVMT 1 – Tall Jump Single Unders MVMT 2 – Backpack Deadlifts MVMT 3 – Backpack Upright High Pulls MVMT 4 – Hollow/Tuck Hold *All Movements = 1 SET. Workout Metcon (Time) FOR TIME FROM 0:00 to 4:00 600m Run FROM 4:00 to 13:00 8 ROUNDS 12 Alt DB Snatches 24 Double-Unders or 42 Single-Unders FROM 13:00 to 17:00 600m Run (Score is Total Time) Workout Metcon (No Measure) FOR TIME FROM 0:00-4:00 600m Run or MAX Burpees FROM 4:00-13:00 8 ROUNDS 12 Backpack Ground to Overhead 24 Double-Unders or 42 Backpack Toe Taps FROM 13:00-17:00 600m Run or MAX Burpees (Score is Total Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES Run/Bike/Row into… 2 ROUNDS :30 Side Plank (R) :30 Side Plank (L) 10 Up-Down + 2 Push-Up* 10 Alt. Deadbugs *1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall Workout Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 6/6 Single Arm KB Suitcase Deadlift MIN 3 – Ring FLR or Plank (No Measure) Workout – HOME Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – Max Up-Downs MIN 2 – 10/10 Single Arm Backpack Suitcase Deadlift MIN 3 – Max Plank Hold (No Measure)Read more