BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND 100m Run 10 Single DB Thrusters 5 Burpees over DB Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 20 Single DB Thrusters 10 Burpees Over DB (Score is Rounds + Reps) Workout – HOME Optional Finisher Metcon (No Measure) 2-3 SETS 5/5 Arnold Presses 20 Alt. Object Slides 30 Russian Twists (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on Knees w/o Push Up Workout Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Plate or DB Good Mornings -:30 Rest- 1:00 Max Monostructural (Athlete Choice)* -:30 Rest- 1:00 DB Renegade Rows** -:30 Rest- *Athletes can choose Run, Bike, Row, Ski, or Jump Rope. **1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L (No Measure) Workout – HOME Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Backpack Goodmornings -:30 Rest- 1:00 Run, Bike, Row, or Ski (Athlete Choice)* -:30 Rest- 1:00...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (w/ MedBall or Backpack) 100m Run 10 MB Deadlift 10 MB Front Squats 10 Alt. Bodyweight Lunges Immediately into … 1 ROUND 100m MB Run 10 MB Cleans 10 MB Thrusters 10 Alt. MB Lunges Workout “MED BALLIN” (Time) 4 ROUNDS FOR TIME 10 WB Hang Squat Cleans 12 Wall Balls 16 WB Lunges 200m Run w/ WB -15:00 Hard Cap- (Score is Time)*New NCFIT Classic Workout Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 10 Backpack Squat Cleans 12 Backpack Thrusters 16 Backpack Back Squats 200m Run w/ Backpack (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 5:00 Mobility / Stretch 6:00 AMRAP 10 Air Squats 10 Up Downs 10 Scap Push Ups 10 Press Ups 10 Alt Scorpions Workout – HOME Metcon (Time) For Time: 400m Run / 500m Row 20 Burpees 20 VUps 400m Run 18 Burpees 18 VUps 400m Run 16 Burpees 16 V Ups 400m Run 14 Burpees 14 VUps 400m Run 12 Burpees 12 VUps 400m Run 10 Burpees 10 V UpsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up). EMOM x 9 MINUTES Min 1 — :45 Row, Bike or Run Min 2 — :30 Jump Over Erg or :30 Up-Downs Min 3 — :30 Tuck Hold Min 4 — :30 Row, Bike or Run Min 5 — :30 Up-Down over the Erg or :30 Easy Bupress Min 6 — 10 Alt Tuck-Ups Min 7 — :15 Row, Bike or Run (sprint) Min 8 — :30 Burpee over the Erg or :30 Fast Burpees Min 9 — 10 Alt. V-Ups After the warm-up athletes should be ready to go! Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 20/15 Cal. Row MIN 2 – 10 Burpees Over Rower MIN 3 – 15 Alt....Read more