BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND: 500m Row (increase pace every 100m) 400m Run (increase pace every 100m) 10 Tempo Air Squats (31X1) 10 Tempo Push Ups (31X1) 2 SETS: 10 DB/KB Goblet Squats (2nd set heavier than the 1st) Workout Metcon (Weight) EVERY 2:30 FOR 6 SETS 100m...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP Stations (1:00 ON//:20 OFF) Station 1: MAX Cal. Bike -:20 Rest- Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press -:20 Rest- Station 3: Alt. Bodyweight Lunges Workout Metcon (Time) 5 ROUNDS FOR TIME 15/12 Cal. Bike 20 Slam Balls 20...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a suggested progression for each movement Round 1 1: Easy Row 2: 8/8 SA Sumo Deadlifts 3: 30...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) BARBELL WARM-UP* 3-4 Rounds 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Elbow Punches 5 Hang Power Cleans 5 Front Squats 5 Strict Press 5 Push Press Strength Clean and Jerk (3RM) ON A 20:00 RUNNING CLOCK… Build to 3RM Clean & Jerk* *Power or...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (2:00 CAP) :30 Single Arm DB Front Rack Carry/Arm 10 Up-Downs 10 Air Squats :30 Tuck Hold -:30 Rest- 1 ROUND (2:00 CAP) :30 Single Arm DB Overhead Carry/Arm 10 Burpees 5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Arm Haulers 10 Sit Ups 2 ROUNDS… 5/5 Tempo DB Strict Press (30X1) 10 Box Jumps + Step-Down (Low Box) Workout Metcon (Time) 2 ROUNDS FOR TIME 10 DB Strict Press 10 Box Jumps -Rest 1:00- 2 ROUNDS FOR TIME 10 DB...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Buy In: 200m Run (Warm-Up Pace) AMRAP x 4 MINUTES 10 Alt. Groiners 5 Jumping Air Squats 10 Glute Bridge Ups 5 Ring Rows Buy Out: 400m Run (Workout Pace) Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 … ON A...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses (from the...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 3 Up-Downs + 5/5 Single Arm DB Sumo DL 3 Up-Downs + 5/5 Single Arm DB Snatch 3 Up-Downs + 5/5 Single Arm Front Rack Lunges Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 5 Up-Downs + 15...Read More
