BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 20 Single-Unders → :20 Double-Under practice 10 Air Squats → 10 Alt. Bodyweight Lunges 5 KB Sumo DL + 5 Upright Rows → 5 SDHP Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES 5 KB SDHP 10 Alt. KB Lunges 15 Double-Unders -Rest 1:00 b/t Sets-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 4 ROUNDS (4:00 in total) :15 WORK AT EACH MOVEMENT Jumping Jacks Groiners (or mountain climbers) Up-Downs Med. Ball Deadlifts Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 250/200m Row MIN 2 – 15 Med. Ball Squat Cleans MIN 3 – 10 V-UpsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian Twists Workout Metcon (AMRAP – Rounds and Reps) ON A 14:00 RUNNING CLOCK… 50/40 Cal Bike Immediately into …. AMRAP in Remaining Time of: 20 Slam Balls 10 Alt. Slam Ball Step-Ups 10 Hollow Rocks Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00-7:00 of Yoga/Stretch Flow… Tall Plank to Down Dog Half Pigeon Pose Up-Dog Moose AntlersRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 200m Run Into… 2 ROUNDS 10 Scap Push-ups* 10 Air Squats 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x 4 MINUTES 10 Wall Balls 10 Push-Ups 50m Sprint -Rest 1:00- Repeat! -Rest 1:00- Repeat!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row (Arms → Arms + Hips → Full Strokes) 7 DB Deadlift → 5 DB Burpees → 5 DBL DB Snatch Workout Metcon (No Measure) EMOM x 14 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 5 DB Devil’s Press Optional Finisher Warm-up (No Measure) 2-3 SETS 5-10 Rower Pike Ups 10-15 Glute Bridge Ups + :45 Glute Bridge HoldRead more