BLK LBL Fitness Club – ZM:30 Extended Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Hollow Rocks 10 Arm Haulers* :20 Legs Only Bike :20 Arms Only Bike :20 Bike (arms + legs) *In a superman position, slowly sweep the arms from overhead down to the thighs and back up. Remember to keep the arms straight! SPECIFIC WARM-UP TABATA; 8 ROUNDS (:20 Work / :10 Rest) MVMT 1 – Single-Unders MVMT 2 – High Jump Single-Unders MVMT 3 – Double Hip Taps* MVMT 4 – 3 Single-Unders + 1 Double-Under (attempt) Workout Metcon (Time) EVERY 2:00 FOR 8 SETS 16/13 Cal. Bike 30 Double-UndersScore is fastest time.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS OF: 20 Mountain Climbers (knee to elbow) 10 Alt. Groiners 5 Slam Ball Deadlifts 2 ROUNDS OF: 20 Jumping Jacks 10 Toy Soldiers (straight leg kicks) 5 Slam Ball Ground To Overhead 1 ROUND OF: 100m Run 10 Up Downs 5 Slam Balls Workout Metcon (AMRAP – Reps) EVERY 2:30 FOR 5 SETS 200m Run 20 Slam Balls MAX Sit-Ups in remainder of timeScore is total sit-ups. Optional Finisher Metcon (No Measure) NOT FOR TIME 50 Slam Ball Curls 50 Slam Ball Russian Twists 30 Slam Ball Curls 30 Slam Ball Russian TwistsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs* 10 Mountain Climbers 5/5 SA DB OH Lunges → 10 Single DB Front Squats** *No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward **Hold the dumbbell horizontal to body with one head of the dumbbell in each hand. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 10/8 Cal. Row 8 Kettlebell Swing 8/8 Single Arm KB Thrusters -Rest 3:00- AMRAP x 4 MINUTES 8/6 Cal. Row 6 Kettlebell Swing 6/6 Single Arm KB ThrustersRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES* 8/6 Cal Row 8 Plank Shoulder Taps → 8 Renegade Rows 8 Up Downs Over DB → 8 Burpees Over DB *Progress the movements at the halfway mark! Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 12/10 Cal. Bike MIN 2 – 14 Alt. DB Renegade Rows MIN 3 – 10 Burpees over DBScore is weight on the Rows.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Partner Warm-up 2 ROUNDS* 200m Run 20 DB Hang Jump + Shrug 30 Alt. Lunges *Partners will go on the 200m Run together. They can split the work in any way, in any order! – 5:00 Cap – Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 14 MINUTES 200m Run* 40 DB Hang Power Cleans** 60 Alt. Jumping Lunges *Partners run together. For the other movements, P1 works while P2 rests. The DB HPC & Lunges can be broken up in any way….does not need to be completed in order.Read more