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
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 6 Single DB Box Step-Overs 6/6 Single Arm DB Suitcase Deadlifts Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 20 DB Box Step-Overs 15 DB Suitcase Deadlifts -15:00 Hard Cap-Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 10 Samson Lunges* 5/5 Moose Antlers** 10 Scorpion Stretch*** 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down Dog Workout Metcon (AMRAP – Rounds and Reps) “TRIPLE AMRAP” AMRAP x...Read More
BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) PARTNER WARMUP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark) Partner Workout Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES P1 – 250m/150m Row 20...Read More
