BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC Pass Throughs Strength Push Jerk (3-3-3-3-3) Push Jerk* *Start moderate and build to heavy, but doable, set of 3. Workout Metcon (Time) FOR TIME 15-12-9 Push Jerk (135/95)|(95/65) 12-12-12 Cal Bike immediately into… 6-9-12 Push Jerk (155/105)|(115/75) 12-12-12 Cal Bike Cool Down Warm-up (No Measure) FOR RECOVERY* 2:00 Walking Rest 3:00 Slow Pedal *Focus on calm, nasal breathing.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Inch Worms w/o push-up 5 DB Front Squats 5 DB Push Press 10 Alt. Box Step-Ups Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 14 MINUTES* P1 – 6 DB Thrusters + 6 Burpees Over DB P2 – Max Box Jumps *Partner 1 completes the designated work, while partner 2 performs Max Box Jumps. Once partner 1 is finished, partners switch. Score is the total number of combined Box Jumps. Optional Finisher Warm-up (No Measure) NOT FOR TIME Accumulate 100 Partner Leg Throws* *Every time you switch, both partners perform 10 DB Bicep CurlsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 10 Alt. DB Rows in Plank* 5/5 Single Arm DB Strict Press → 10 DBL DB Strict Press 5/5 Single Arm DB Suitcase Deadlift → 10 DBL DB Suitcase Deadlift * In the top of a push-up, alternate row (right) + row (left) Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 5 Up-Downs + 10 Alt. DB Renegade Rows MIN 2 – 5 Up-Downs + 12 DB Push-ups MIN 3 – 5 Up-Downs + 14 DB Suitcase DeadliftsRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Play a game! Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 7 MINUTES* 2-4-6-8-10 … DB Power Cleans Sit-ups *After each full set of DB Power Cleans and Sit-ups, perform 5 Air Squats. -Rest 3:00- Repeat AMRAP!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1:00 Row (EZ → MOD Effort) 25ft. High Knees 1:00 Bike (Mod Effort) 25ft. Butt Kickers 100m Run (Hard Effort) 10 Straight Leg Swings (forward/back + Side to Side) Workout Metcon (Time) FOR TIME 750/500m Row 600m Run 40/30 Cal Bike -Rest 2:00- 40/30 Cal Bike 600m Run 750/500m Row -20:00 Hard Cap-Read more