2 ROUNDS
100m Jog
5/5 Single Arm DB Strict Press
10 Alt. Groiners
10 Slam Ball Deadlifts
20 Alt. Plank Shoulder Taps
3 ROUNDS FOR TIME
400m Run
30 Mountain Climbers
20 Slam Balls
10 DB Strict Press
16:00 Hard Cap
3:00-5:00 Mobility/Stretch Session*
*Use bands and lacrosse balls to attack areas of concern
4 Rounds, increasing effort on the run each round…
-Toe walk 25’
-Heel walk 25’
-High knees 25’
-Butt kickers 25’
-Side shuffle 25’
-Broad jump 25’
-100m run
Round 1 – 25%
Round 2 – 50%
Round 3 – 75%
Round 4 – 90%
RECOVERY WORKOUT
AMRAP x 24 MINUTES
600m Run (EASY)
1:00 Plank Hold
400m Run (MODERATE)
:45 Sit-ups
200m Run (HARD)
:30 Bar Hang*
*Tuck or L-Position Optional
No tracking score for the recovery style effort. Move, sweat, and have fun!
“RUMP PUMP”
NOT FOR TIME
200m Walking Lunge
2 ROUNDS …
5/5 Single Arm Russian Kettlebell Swings
1:00 Bike
10 Up-Downs
AMRAP x 16 MINUTES
21 Russian Kettlebell Swings
15/12 Cal. Bike
9 Burpees
2-3 SETS
1:00 Plank Alt. KB Taps
-Rest :30-
10/10 KB Upright Rows
-Rest :30-
:30 Tuck Hold
-Rest 1:00 b/t Sets-
PARTNER WARM-UP
(teams of 2)
AMRAP x 5 MINUTES
Partner 1, Complete 1 Round…
8 Kipping Swings
8 Burpee Broad Jumps
8 Lunge & Reach
Partner 2, Perform…
Max Single Unders
Then…
AMRAP x 5 MINUTES
Partner 1, Complete 1 Round…
8 Barbell Deadlifts
16 Elbow Punches
8 Strict Press
Partner 2, Perform…
Max Active Bar Hang or 10 Kip Swings then rest…
IN TEAMS OF 3…
FOR TIME
60 Power Cleans (185/125)|(135/95)
120 Pull-ups
360 Double Unders
120 Pull-ups
60 Power Cleans
*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.
NOT FOR TIME
400m Walk as a Team
2 ROUNDS …
5 DB Front Squats (slow)
5 DB Push Presses (slow dip, fast hips)
5 Plank to Down Dog*
DEATH BY DB THRUSTER
MIN 1 – 1 Thruster…rest remainder
MIN 2 – 2 Thrusters…rest remainder
MIN 3 – 3 Thrusters…rest remainder
Continue until you are not able to complete the amount of thrusters in the minute…
2-3 SETS
5 Cat/Cows
10 Alt. Bird Dogs
15 Double DB Bicep Curls
-Rest as needed b/t Sets-
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
