SA KB Complex – 10’ Alt. EMOM
5 SA Cleans
4 SA Front Squats
3 SA Push Presses
*Switch arm each round
4 Sets on 3:00 Interval
For time:
8 SA Burpees
10 MB Slams (15/10lb)
12 KB Swings (24/16kg)
These are sprints. …
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3×25” on/15” off
1. Box Jump
2. Plate Snatch
3. Plank Hip Rocks
Rest 2’
3×25” on/15” off
1. Box Jump over (Side to Side)
2. Plate Around the World
3. Alt. SL Bridge
Rest 2’
3×25” on/15” off
1. Skater Jump
2. Plate Thruster
3. Bicycle …
4’ on/90” off x 4 Rounds (2 each):
1. AMRAP
4, 6, 8, 10… (+2 each round)
Alt. SA KB Swing to Goblet Squat
Alt. SA KB BO Row
Push-up + KB Pull-Across
2. AMRAP
4, 6, 8, 10… (+2 each …
10’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Running Intervals
3 Rounds:
Run 0:35/Rest 1:00
Run 0:25/Rest 1:00
Run 0:15/Rest 1:00
(Pace should increase as the work interval decreases.)
3×25” on/15” off
1. Alt. Curtsy Lunge
2. Loaded Beast to Front Kick-Through
3.
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4 Rounds: 20” on/20” off
1. KB Goblet Squat
2. SA KB Row (L)
3. SA KB Row (R)
4. Rest
Rest 3’
4 Rounds: 20” on/20” off
1. SA KB Push Press (L)
2. SA KB Push Press (R)
3. KB DL HP
4. …
12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
Partner Shuttle Relay
4 Sets:
Run out & back to 15m, 30m, 45m
*Switch off after each shuttle (both partners complete 15m out & back, before beginning 30m out & back).
Class …
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3’ on/90” off x 6 Rounds (2 each):
1. AMRAP
5e SA KB Snatch
10 Box Jump-overs (18”)
2. AMRAP
5e SA KB C&J
10 Skater Jumps
3. AMRAP
5e KB Pull-Across
10 KB Box Step-overs (18”)
Rx = 24/16kg
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3 Rounds: 30” on/30” off
1. KB Swings
2. Deload Push-ups
3. Alt. SA KB Rows
Rest 2’
3 Rounds: 30” on/30” off
1. KB DL HP
2. L-Overs
3. KB Goblet Squats
BTCC #43 – 3’ AMRAP
4 Sit-Through Burpees
8 Alt. SL V-ups
Score …
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10’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
2’ Intervals, Rotating for 5 Rounds through all:
1. AMRAP:
8 Plate Snatches (15/10kg)
10 Plate Russian Twists (5e)
12 Alt. SL Bridges
2. For Time:
Run 1 Narrow Lap around Parking lot
3. Rest
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SA KB Complex – 10’ Alt. EMOM
4 SA DL HP
4 SA Dead Clean
4 SA Thruster
*Switch arm each round
3 Sets on 4:00 Interval
2 Rounds for time:
5 MB Slams (15/10lb)
7 Burpees over the KB
9 KB Swings …
