14:00 AMRAP
5 Man Makers
15/12 Calorie Ski
:30 Plank
Rest 2:00
14:00 AMRAP
15 Push-Ups
15/12 Calorie Row
15 Abmat Sit-Ups
5X5 @ 8/10 RPE
FOR TIME
50 GHD (OR 75 Abmat Sit-Ups)
50 DB Bench Press
50 T2B (OR V-Ups)
50 Push-Ups
TARGET SCORE:
Target time: Sub 14:00
Time cap 16:00
30:00 EMOM
Minute 1 & 2: 500/400m Row
Minute 3: KB Goblet Squat
Minute 4: Mountain Climbers
Minute 5: Rest
3 Front Squat @ 5/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
*3 second pause in the hole
3 Sets Every 8:00
12/10 Calorie Bike
12 Box Jump Overs 30/24
12/10 Calorie Bike
9 Box Jump Overs 30/24
12/10 Calorie Bike
6 Box Jump Overs 30/24
TARGET SCORE:
Target time Sub 5:00
Time cap: 6:00
HAPPY 49th BIRTHDAY, ZACH!
29:00 AMRAP (Teams of 2)
8 Front Squats (185/135)
49 Box Jump Overs (24/20)
73 Calorie Row or Bike
FOR QUALITY
4 Rounds
10 Ring Row – Feet Elevated
15 Ring Dips (OR Bench Dips)
15 Seated Alternating DB Curl
10 GHD to parallel (2 sec hold at full extension)
15 Pulse Ups
10 Kettlebell Side Bend (each side)
15 KB Front Rack Marches (each side)
100′ Double DB Overhead Carry (Left– as heavy as possible)
100′ Double DB Overhead Carry (Right – as heavy as possible)
-Rest 1-2 min b/t round-
*Optional Echo Bike Workout
3 Sets
5 Cals (Gradual Acceleration to RPE10)
2 Min Easy Pace
8 Sals at RPE9 Sprint
*2 Min Rest between sets.
-Rest 3 Min-
9 Cals at RPE7-8
1 Min Easy Pace, 1 Min Rest
15 Cals at RPE7-8
1 Min Easy Pace, 1 Min Rest
18 Cals at RPE7-8
3 Min Easy Pace
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Time Cap: 45:00
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
