BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME (7 MINUTE CAP) 10 Alt. Step-ups :30 Push-up Plank 10 Push-ups 10/8 Cal Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 15/10 Cal. Row 10 Up-Down Box Jump Overs 15 Sit-Ups 10 Box Dips (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS :30 Hollow Hold 1:00 Glute Bridge Hold (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 100m Run 5/5 DB Upright Row 10 Alt. Reverse Lunges Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 200m Run MIN 2 – 12 DB Hang Power Cleans MIN 3 – 12 Single DB Alt. Curtsy Squats (No Measure)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bodyweight Goodmornings* 10 Air Squats 5 Push-Up to Down Dog 10 Burpees *Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up 2 ROUNDS 3/3 Single Arm DB Deadlift (sumo or suitcase) 3/3 Single Arm DB Strict Press with :02 pause overhead 3/3 Single Arm DB Devil’s Press** **DB begins on the ground, forward fold, place the right hand on the DB, burpee, jump forward and finish with a single arm DB snatch. The DB can be between the feet or on the outside during the snatch portion. Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 6 DB Deadlifts 4 DB Strict Press 2 Devil’s Press -Rest 2:00- REPEAT! (Score is Rounds + Reps) Optional Finisher Metcon...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 20/15 Cal. Bike Into … TABATA (8 ROUNDS, :20 ON // :10 OFF) MVMT 1 – Alt. Forward Lunges MVMT 2 – Single-Unders MVMT 3 – Hollow Rocks MVMT 4 – Double-Under Practice Into … 20/15 Cal. Bike Workout Metcon (Time) FOR TIME 50/40 Cal. Bike 50 Walking Lunges 150 Double Unders 50 Walking Lunges 50/40 Cal. Bike -Hard Cap 16:00- (Score is Time)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Ring Rows + :10 Bottom of Ring Row Hold 10 Push-Ups + :20 Plank Hold 10 Air Squats + :30 Squat Hold 10 Burpees Workout “LIGHTNING STRIKES” (4 Rounds for reps) EMOM x 4 MINUTES :30 MAX Ring Rows :30 Ring Row Hold -:30 Rest- EMOM x 4 MINUTES :30 MAX Push-Ups :30 Plank Hold -:30 Rest- EMOM x 4 MINUTES :30 MAX Air Squats :30 Bottom of Squat Hold -:30 Rest- EMOM x 4 MINUTES MAX Burpees in :45 (Score is Reps for Each Round)*New NC30 Benchmark!Read more