5:00 Bike
:30 Hard/:30EZ
Then…
AMRAP x 5 MINUTES
5/5 SA DB Deadlift
10 Single DB Hang G2O*
5/5 SA DB Front Squat
*hold DB with both hands
5 SETS
AMRAP x 4 MINUTES
10 Cal Bike
5 Single DB Front Squat (Heavy, Athlete Choice)*
-Rest 1:00 b/t Sets-
*DB is held across chest.
FOR TIME
100 Ab-Mat Sit-Ups
2 ROUNDS…
6 Up-Down w/jump to plate
8 Plate Ground to Overhead
12 Alt. Cossack Squats
AMRAP x 14 MINUTES
60 Single-Unders
30 Air Squats
15 Burpees
2 SETS
1:00 L/R Cross Body Hold*
-Rest :30 b/t Sides-
*One KB overhead (right side), one KB in suitcase position (left side)
2 Rounds
30 Jumping Jacks
15 Plate G2OH (25/15)
7 Plate Thrusters
-into-
2 Rounds
30 Mountain Climbers
10 Push-ups or Knee Push-ups
2 Wall Walk
SKILL PRACTICE
EMOM x 10 MINUTES
MIN 1 – :40 Practice Goat 1
MIN 2 – :40 Practice Goat 2
*Goat 1 Options:
Muscle-Up
Strict TTB
Pistol
*Goat 2 Options:
HSPU
H.S. Hold
H.S. Walk
EMOM x 15 MINUTES
MIN 1 – 20 Slam Balls (30/20)
MIN 2 – 20 Slam Ball Lunges
MIN 3 – 3 Wall Walks
AMRAP x 4 MINUTES
25ft. High Knees
5/5 DB Hang Power Clean
25ft. Butt Kickers
5/5 DB Strict Press
EMOM x 16 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 200m Run
MIN 4 – 15 DB Shoulder to Overhead
6:00 EMOM
Min 1: shuttle run 50 sec
Min 2: 30 sec Wall balls
3 Rds:
10 PVC Strict Press
10 PVC back Rack Lung s
EMOM x 10 MINUTES
Odd: 5-10 Back Squats
Even: 5-10 Strict Pull-ups or Ring Rows
3 ROUNDS FOR TIME
500/350m Row
75 Jump Ropes
15 Thrusters (Bar/PVC)
During this time we have converted all of our classes online.
For information on our online program, please fill out an info request form
and one of our team members will contact you!
Don’t forget to follow us on social media for the latest updates!
Facebook: https://www.facebook.com/BLKLBLFitnessClub/
Instagram: @blklblfitnessclub
