2 ROUNDS
5/5 Single Arm DB Bent Over Row
10 Frog Jumps
10 Alt. Cossack Squats
EMOM x 16 MINUTES
MIN 1 – MAX Wall Balls
MIN 2 – MAX Farmer’s Hold
MIN 3 – MAX DB/KB Seesaw Bent Over Row
MIN 4 – MAX Hollow Hold
Score is total number of Wall Balls!
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
3-3-3*
Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
3 ROUNDS
20 Singles → 20 High Jumps → 20 Double-Unders
20 Marching Plank*
5/5 DB Upright Row
*Plank on elbows, alternate lifting foot 2-3 inches off the ground
AMRAP x 10 MINUTES
20 Alt. Single Arm DB Hang Cleans
40 Mountain Climbers
60 Double-Unders
2-3 SETS
10/10 DB Hammer Curls
20 Alt. Deadbugs
2 ROUNDS…
10 Alt Side Lunges
10 Alt. Step Ups
10 Shoulder Taps
:10 Bar Hang
2 ROUNDS…
10 Jumping Air Squats
10 Box Jumps
2 Wall Walks
10 Scap Pull Ups
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)
*Box Jumps go up by 10 each round (5-15-25-35)
1 ROUND
100m Jog
10 KB Sumo Deadlifts
50m Skip
8 KB Upright Rows
100m Run
6 KB SDHP
5 ROUNDS FOR TIME
200m Run
15 KB SDHP
20 Sit-Ups
-15:00 Hard Cap-
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
