BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press w/:02 pause overhead 5/5 SA Upright High Pulls 5 Cal. Row 5 Up-Downs 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press* 10 KB Sumo Deadlift High Pulls 5 Cal. Row 5 Burpees *Hold both KBs in the Front Rack position. Perform 5 Strict Presses on the right arm, then 5 presses on the left arm while keeping the other KB positioned in the Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 6/6 KB Strict Press* 6 KB Sumo Deadlift High Pulls -Rest 2:00- AMRAP x 6 MINUTES 8/6 Cal. Row 6 Burpees *Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms. The arm that is not pressing overhead will be holding the front rack position...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 1:00 Bike 5 Bodyweight Lunge-Lunge-Squats 10 Alt. Step-Ups Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 7 Single DB “Lunge-Lunge-Squat”* MIN 3 – 9 Box Jumps** *1 REP = Right Side Lunge + Left Side Lunge + Squat **Increase Box Height Every Round; Decrease Reps by 1 (Score is Load)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 5/5 Single Arm Ring Rows + 10 Ring Rows :30 Row 10 Scap Push-Ups + 10 Alt. Plank Arm Reaches* 10 Push-Ups *Alt. Plank Arm Reaches: In a tall plank position, extend one arm forward as far as possible, then back to the ground; alternate arms Workout Metcon (3 Rounds for time) EVERY 5:00 FOR 3 SETS 200m Run 20 Ring Rows 20/15 Cal Row 20 Alt. Plank Shoulder Taps 10 Push-Ups -Rest remainder of the Time- (Score is Each Round for Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 ROUNDS :45 Moderate/:15 Hard on Bike 1 ROUND: 4 Up Downs 8 MB Strict Press 12 Lunges (no weight) 1 ROUND: 4 Burpees 8 MB Push Press 12 MB Alt Lunges Partner Workout Metcon (Calories) IN TEAMS OF 2… AMRAP x 14 MINUTES PARTNER 1 COMPLETES … 4 Burpees 8 Med. Ball Push Press 12 Med. Ball Alt. Lunges WHILE PARTNER 2… Accumulates MAX Calories on Bike P1 completes one full round while P2 bikes, then athletes switch roles. (Score is Cals) Finisher Metcon (No Measure) IN TEAMS OF 2… FOR QUALITY 100 Alt. Plank Med. Ball Rolls (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS: 100m Run 25’ High Knees 25’ Butt Kickers 25 Power Skips (Height)* 25’ Power Skips (Distance)** 2 ROUNDS: 50 Single Unders 10 Slam Balls *Skip on one leg as high as possible **Skip on one leg as far as possible Workout Metcon (6 Rounds for time) EVERY 2:00 FOR 6 SETS 100m Run 20 Slam Balls 30 Double-Unders (Score is Each Round for Time)Read more