BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 4 MIN 10 Air Squats 5/5 Side Plank Rotations* 10 Arm Haulers** 10 Up-Downs Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – :45 Slam Balls MIN 2 – :45 Side Plank (Right) MIN 3 – :45 Alt. Step-Ups W/Slam Ball*...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 5 MIN PARTNER ROWLING GAME… Partner A: Exact 100m Row Attempt* Partner B: Farmer Hold *Every meter away from 100, perform up-downs or movement of choice; max of 5 reps. Example: If Partner A rows 102m, they have to do 2 up-downs; 97 m =...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Circle Jog Warm-up! Have the athletes jog in a continuous big circle, as they are jogging…call out some of the exercises below and have them perform the exercise for about :15-:20 then back to the jog. High Knees Butt Kickers Walking Lunge w/ Twist Crab...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) Find a partner and perform… 2 ROUNDS EACH P1: 10 Hollow Rocks + 8 Single Arm DB Deadlift (inside or outside the feet) + 6 Single Arm DB Strict Press P2: Alternating Step-Ups → Box Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x...Read More
BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps :30 Rest *Increase weight on DBs and pace on the rower each round Workout Metcon (Time) FOR TIME 1000m Row...Read More
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...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 –...Read 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) +...Read 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
