BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS 8 Air Squats (Single DB Front Rack Optional) 8 DB Glute Bridge-Ups (Place the DB at the waist during these) 4/4 SA DB Hammer Curl + Press Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 5 MINUTES 3 DB Power...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 15/10 Cal. Row → 18/14 Cal. Row 10 Up-Downs → 10 Jumps over the erg 20 Alt. Plank Shoulder Taps → 5 Push-Up to Down Dog MOCK RUN (3 MIN CAP) EMOM x 3 MINUTES MIN 1 – MAX Cal....Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 10 Slam Ball Deadlifts 20 Toe Taps to Slam Ball (fast high knees, getting toes to tap the slam ball) 10 Slam Ball Ground to Overhead 20 Alt. Plank Shoulder Taps 5 Slam Ball “Dip + Drive”* 5 Slam Ball...Read More
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...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...Read 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...Read 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...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...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 30 Jumping Jacks (clap overhead & behind the back) 10 Scap Push-Ups :30 Single-Unders 10 Alt. Plank Marches (refer to teaching section) :30 Single-Unders w/higher jump 10 Knee Push-Ups :30 Single-Single-Double 10 Push-Ups with a band :30 Double-Under Practice 10 Push-Ups (the way you will...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8 Push Ups to Down Dog Strength Push Press (5-3-1) 5-3-1 Push Press *Set 1 – 70-75% x 5...Read More
