BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2:00 Bike (:30 EZ, :30 Hard) Immediately into … 2 ROUNDS 5/5 Single Arm Russian Kettlebell Swings 10 Jumping Air Squats 5/5 Single Leg Glute Bridge-Ups 5 Straight Arm Kettlebell Swings 5 High Pull + Punch Kettlebell Swings Workout Metcon (Time) 4 ROUNDS FOR TIME 25 Cal Bike 25 Kettlebell Swings -16:00 Time Cap-Read more

BLK LBL Fitness Club – ZM:30 Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 12 DBL Russian Kettlebell Swings MIN 2 – Max Wall Sit MIN 3 – 12 KB Push Press MIN 4 – Max DBL KB Front Rack Hold Optional Finisher Warm-up (No Measure) 3 SETS Max Banded Lat Pull Downs Max Banded Tricep Extensions -Rest as Needed b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* 50 Burpees 70 Alt. DB Snatch 90 Sit-Ups *Teams can split reps however they want. While P1 is doing Burpees, P2 is holding a plate overhead. While P1 is doing DB Snatches, P2 is holding a Tuck Hold. While P1 is doing Sit-ups, P2 is holding a Plank.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 5 Med Ball Front Squats (Round 1 w/ Pause, Round 2 no pause) 5 Med Ball Push Press to Target (Round 1 w/ Pause in Dip, Round 2 no pause) 5 Med Ball Thrusters → 5 Wall Balls Workout (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES* 5 Box Jumps 7 DB Front Squats 9 Wall Balls -Rest 2:00 b/t Sets- *Start from the beginning for each new AMRAPScore is combined rounds and reps from all 4 AMRAPS.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 25 ft High Knees 25 ft Butt Kickers 20 Alt. Lunges :30 Bike Workout Metcon (3 Rounds for time) 3 SETS FOR TIME 400/350m Row 400m Run 30/25 Cal. Bike -Rest 1:00 b/t Sets- -20:00 Hard Cap-Read more