BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian Twists Workout Metcon (AMRAP – Rounds and Reps) ON A 14:00 RUNNING CLOCK… 50/40 Cal Bike Immediately into …. AMRAP in Remaining Time of: 20 Slam Balls 10 Alt. Slam Ball Step-Ups 10 Hollow Rocks Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00-7:00 of Yoga/Stretch Flow… Tall Plank to Down Dog Half Pigeon Pose Up-Dog Moose AntlersRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Run Into… 2 ROUNDS 10 Scap Push-ups* 10 Air Squats 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 4 MINUTES 10 Wall Balls 10 Push-Ups 50m Sprint -Rest 1:00- Repeat! -Rest 1:00- Repeat!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Arms → Arms + Hips → Full Strokes) 7 DB Deadlift → 5 DB Burpees → 5 DBL DB Snatch Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 5 DB Devil’s Press Optional Finisher Warm-up (No Measure) 2-3 SETS 5-10 Rower Pike Ups 10-15 Glute Bridge Ups + :45 Glute Bridge HoldRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 20 Single-Unders 10 KB Deadlifts :20 Hollow hold 20 Fast Singles 7 KB Sumo DL High Pull 20 Hollow Flutter Kicks 20 Slow Singles Then… :20 of Double Under attempts Workout Metcon (Time) FOR TIME 50-40-30-20-10 Russian KBS Sit-Ups Double Unders -14:00 Time Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Alt. Box Step-Overs MOVEMENT 2 – Up-Downs MOVEMENT 3 – Push-Ups (on or off knees) MOVEMENT 4 – Jumping Alt. Lunges Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – :40 Max Box Jump Overs MIN 2 – :40 Max Alt. Lunges MIN 3 – :40 Max Box Dips or Push-ups MIN 4 – :40 Max Cal. BikeRead more