BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 20 Single-Unders 10 KB Deadlifts :20 Hollow hold 20 Fast Singles 7 KB Sumo DL High Pull 20 Hollow Flutter Kicks 20 Slow Singles Then… :20 of Double Under attempts Workout Metcon (Time) FOR TIME 50-40-30-20-10 Russian KBS Sit-Ups Double Unders -14:00 Time Cap-Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Alt. Box Step-Overs MOVEMENT 2 – Up-Downs MOVEMENT 3 – Push-Ups (on or off knees) MOVEMENT 4 – Jumping Alt. Lunges Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – :40 Max Box Jump Overs MIN 2 – :40 Max Alt. Lunges MIN 3 – :40 Max Box Dips or Push-ups MIN 4 – :40 Max Cal. BikeRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 25ft High Knees 25ft Butt Kickers 10 Tuck-Ups → 5 V-Ups 5 Med. Ball Deadlifts + 5 Med. Ball Squats → 5 Squat Cleans 10 Up-Downs → 5 Burpees Workout Metcon (4 Rounds for time) EVERY 4:00 FOR 4 SETS 200m Run 10 V-Ups 10 Med Ball Hang Squat Cleans 10 BurpeesRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 8 Cal. Row 6/6 Single Arm KB Suitcase DL 6/6 Single Arm Ring Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 4-8-12-16… Cal Row DBL KB Suitcase Deadlift Ring RowsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS OF… 20 Mountain Climbers 15 Air Squats 10 Step Ups/Box Jumps 5 Up Downs 2 ROUNDS OF… 100m Run 10 PVC Pass Throughs 8 Behind The Neck Presses w/ Sn. Grip 6/6 DB Hang Muscle Snatch 2 ROUNDS OF… 10 Barbell Snatch Deadlifts 8 Barbell Hang Muscle Snatches 6 Barbell Behind The Neck Push Press Workout Metcon (Time) FOR TIME* 27-21-15-9 Power Snatch (95/65)|(65/45) Box Jumps (24/20) *400m run after every full set.Read more