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

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 → Jump Rope (switch up the style, every round) Ex: Single-Unders → Backwards Single-Unders Movement 2 → Slam Ball Deadlifts → Slam Balls Movement 3 → Single Arm Ring Rows (:10 Right/ :10 Left) → Ring Rows Movement 4 → Up-Downs → Burpees Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES* 40 Double Unders or 80 Single Unders 20 Slam Balls 10 Ring Rows *Every minute, including 3,2,1…go, perform 5 Up-DownsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Bike (Legs Only) 50ft. High Knees :30 Bike (Arms Only) 50ft. Straight Leg Kicks :30 Bike (Arms + Legs) 200m Jog Workout Metcon (Calories) NOT FOR TIME* 400m Run into… 10 ROUNDS :15 Max Calorie Bike :45 Easy Pedal into… 400m Run -16:00 Hard Cap- *Workout is for max effort sprints on bike. Runs should be slow jogs.Score is lowest number of calories in the ten rounds.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 5 Scap Push-Ups* + 5 Knee Push-Ups 5 DB Hang Jump + Shrugs → 5 DB Hang Power Cleans 10 Wall Squats → 10 Air Squats Workout Metcon (AMRAP – Reps) 4 ROUNDS FOR MAX REPS :30 Max Push-Ups -Rest 1:00- :30 Max Hang Power Cleans -Rest 1:00- :30 Max Air Squats -Rest 1:00-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES* WITH A PARTNER… 20 Cal. Bike 20 Air Squats 20 Hollow Rocks 20 Push-Ups *One partner works, one partner rests. Athletes can split the work in any way. Get as far as you can. Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 10 MINUTES P1 – 10 Wall Balls + 10 Med. Ball Alt. Reverse Lunges P2 – Plate Gun Hold -Rest 2:00 b/t AMRAPs- AMRAP x 6 MINUTES P1 – 12 Tuck-Ups + 6 Up-Downs P2 – Overhead Plate Hold *Partner 1 completes 1 full round of the designated work, while partner 2 performs the given static hold. Once partner 1 is finished, partners switch.Read more