BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 8/8 Split Squats → 10 Alt. DB Reverse Lunges 5 Cal. Bike 8 Dip to Stand against a wall* → 10 DB Push Press 5 Cal. Row Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 100m Sprint MIN 2 – 16 Alt. DB Reverse Lunges MIN 3 – 10 Cal. Bike MIN 4 – 16 DB Push Press MIN 5 – 10 Cal. RowRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 5/5 Single Arm Ring Rows 5 Med. Ball Front Squats 5 Med. Ball Push Press to a target Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES 3 Burpees 6 Ring Rows or 6 DB Bent Over Row 9 Wall Balls -Rest 2:00 b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MIN 10 Air Squats 5/5 Side Plank Rotations* 10 Arm Haulers** 10 Up-Downs Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – :45 Slam Balls MIN 2 – :45 Side Plank (Right) MIN 3 – :45 Alt. Step-Ups W/Slam Ball* MIN 4 – :45 Side Plank (Left) *Slam Ball can be held any wayRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 5 MIN PARTNER ROWLING GAME… Partner A: Exact 100m Row Attempt* Partner B: Farmer Hold *Every meter away from 100, perform up-downs or movement of choice; max of 5 reps. Example: If Partner A rows 102m, they have to do 2 up-downs; 97 m = 3 up-downs Metcon (Time) IN TEAMS OF 2… I. 10 ROUNDS FOR TIME* P1 – 20 Push-Ups P2 – Max Calories on bike or row (team’s choice) *Each athlete performs 5 rounds of the push-up. -Rest as Needed- II. FOR TIME 400m Farmer’s Carry** **Partners can switch the weight at any point but must walk together -18:00 Hard Cap-Score is time for entire workout. Subtract :01 for every cal earned in part 1.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – KB Sumo Deadlifts → KB Upright Rows Movement 2 – Single-Unders → Double-Unders Movement 3 – Med. Ball Front Squats → Med. Ball Push Press Movement 4 – Alt. Spidermans → Bootstrappers* *Bootstrappers: Begin on the bottom of an air squat w/hands on feet, then slowly straighten the legs, but keep the hands on top of the feet. Workout Metcon (Time) FOR TIME 50-35-20 KB Sumo Deadlift High Pulls Wall Balls Double-Unders* *If performing single-unders, double the reps (100-70-40) -16:00 Hard Cap-Read more