BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 20 Glute Bridges 10 Straight Leg Sit-Ups 15 BW Good Mornings 20 Alt. BW Lunges Into… 2 ROUNDS 10/10 SL Glute Bridge 5/5 Turkish Sit-Ups *light DB/KB 10 Russian KB Swings 10 Alt Goblet Reverse Lunges Workout Metcon (AMRAP – Reps) 3 SETS 2:00 MAX Russian KB Swing 2:00 MAX DB/KB Goblet Alt. Reverse Lunges 2:00 MAX DB/KBTurkish Get-Up* *Switch arms every repetition -1:00 Rest b/t Sets- (Score is Total Number of Reps) Workout – HOME Metcon (AMRAP – Reps) 3 SETS 2:00 MAX Backpack Swing 2:00 MAX Backpack Alt. Reverse Lunges 2:00 MAX Backpack Turkish Get Ups* *Switch arms at the 1:00 point -1:00 Rest b/t Sets- (Score is Total Number of Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 8/8 Single Arm High Pulls 30 Flutter Kicks 8/8 1/2 Kneeling Strict Press (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean & Jerk 5 Burpee Box Jump Over 200m Run (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Backpack Ground to Overhead 5 Burpee Over Backpack 200m Run (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 2:00 Plank Hold* 20 Feet Together Squats 1:00 Farmer Hold (AHAP) *Any variation of Plank Hold is allowed. Goal is to hold as long as possible. (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike 10 Groiners 10 Reverse Lunges 10 Forward Lunges 1 ROUND 1:00 BIKE 20 Mountain Climbers 10/10 Split Squats 10 Alt Cossack Squats Workout Metcon (Time) FOR TIME 40-30-20-10 Alt. Jumping Lunges Cal. Bike Mountain Climbers* *Opposite knee to opposite elbow (Score is Time) Workout – HOME Metcon (Time) FOR TIME 40-30-20-10 Alt. Jumping Lunges Backpack Floor Press Mountain Climbers* *Opposite knee to opposite elbow (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB Deadlifts :30/:30 Single Arm Overhead Hold* *In the second round, perform a :30 Double DB or KB Overhead Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal. Row 15 DBL DB or KB Suitcase Deadlifts 1:00 DBL DB or KB Overhead Hold -18:00 Had Cap- (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 400m Backpack Run 20 Backpack Sumo DL 1:00 Backpack Overhead Hold (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups MIN 3 – :50 MAX Plank Rotations 1 Round = 3:00 Rotation (Score is Total Reps Each Round) Workout – HOME Metcon (5 Rounds for reps) EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders or Air Squats MIN 2 – :50 MAX Backpack Lunges MIN 3 – :50 MAX Plank Rotations 1 Round = 3:00 Rotation (Score is Total Reps Each Round) Optional Finisher Metcon (No Measure) “TABATA” 8 ROUNDS (:20 ON / :10 OFF)*...Read more