BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Bent Over Row 10 Frog Jumps 10 Alt. Cossack Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – MAX Wall Balls MIN 2 – MAX Farmer’s Hold MIN 3 – MAX DB/KB Seesaw Bent Over Row MIN 4 – MAX Hollow HoldScore is total number of Wall Balls!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Singles → 20 High Jumps → 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row *Plank on elbows, alternate lifting foot 2-3 inches off the ground Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 20 Alt. Single Arm DB Hang Cleans 40 Mountain Climbers 60 Double-Unders Optional Finisher Metcon (No Measure) 2-3 SETS 10/10 DB Hammer Curls 20 Alt. DeadbugsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run 15 KB SDHP 20 Sit-Ups -15:00 Hard Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges* Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 2-4-6-8-10… DB Push Press DB Suitcase Reverse Lunges -Rest 4:00- Repeat!Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Line Drills… 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip Immediately after Line Drills 2 Rounds of… 10 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (3 second negative) Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES* MIN 1 – :30 DB Bent Over Row / :30 Plank MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups *For both the BOR and Push-ups, use a 1111 controlled tempo. Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD OptionalRead more