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
3 ROUNDS, tabata style (:20 on/:10 off)
Mov 1 – Row (increase pace each round)
Mov 2 – Russian KB Swing (last round bump to American swing)
Mov 3 – Alt. Goblet Lunges
AMRAP x 14 MINUTES
14 American Kettlebell Swings
14 Cal. Row
14 Alt. KB Goblet Lunges
Accumulate 3:00 Hollow Hold*
*Every time you break, perform 30 Mountain Climbers
For Quality…
AMRAP x 6
10 Scap Push Ups
5 Inch Worms
5/5 T Push Ups
10/8 Cal Bike
-Rest 1:00 b/t Sets-
*Close Grip!
Light to Moderate weight on Bench.
AMRAP x 8 MINUTES
15-12-9
Bench Press (115/75)
Cal Bike
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
