BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 Rounds :20 Air Squats :20 Up-Downs :20 Push-Ups Workout Metcon (Time) 3 ROUNDS FOR TIME 750/500m Row 20 Burpees Over Rower -16:00 Time Cap- Optional Finisher Warm-up (No Measure) 200m Cool Down Walk Focusing on Calm Nasal BreathingRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring Rows Workout Metcon (4 Rounds for time) EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box JumpsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder Press Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 5 DB Squat Clean Thrusters MIN 2 – 10/8 Cal. BikeRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21×1)* *:02 descent, :01 pause at the bottom, fast up and :01 pause at the top Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 12 Up-Downs 10 Sit-ups 8 DB Deadlifts 6 Push-Ups -Rest 3:00- Repeat! Optional Finisher Warm-up (No Measure) 2-3 SETS 6/6 Single Leg KB RDL 12 Glute Bridge Ups :30 Glute Bridge HoldRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 DBL KB Strict Press :20 DBL KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Jumping Alt. Lunges 5 Push-Ups 5 DBL KB Push Press :20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum) P2: Rowing @ Moderate Pace Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 14/12 Cal Row MIN 2 – 12 Alt. KB Front Rack Lunges MIN 3 – 12 KB Push PressRead more