B-Fit

30 minute long classes and no barbells. This is a great alternative to our full classes for those that want to sneak in a quick workout.

 
 

Monday

21-18-15-12-9-6-3 reps, for time of: Sumo Deadlift High Pull, 95/65 lbs Lateral Jump, 24/20 in

Tuesday

3 rounds for time of:
15 Ring Dips
20 KB Snatches 32/24kg (10l/10r)
30 Jumping Squats 45# 
Notes: The only requirement for height jumped on Jumping Squats is that the entire foot clearly leaves the floor.

Wednesday

 

For Time:
200 meter run to start and finish workout with ladder of
10-1 thrusters and 1-10 box jumps in between.
10 Dumbbell Thrusters 45 lbs
1 Box Jump (24 in.)

Thursday

2 rounds for time of:
Run, 400 m
Handstand Walk, 15 m
Run, 400 m
30 Pistols

 
 

Friday

21 minute EMOM:
1st minute - 2 deadlifts
2nd minute - 150 meter sprint
3rd minute - 20 second hollow body hold Repeat for 7 rounds of each, 21 minutes total. 

Saturday

As many reps in 7 mins as you can of:
3 Wall Balls, 20/14 lbs, 10/9 ft
5 Toes-to-bars
6 Wall Balls, 20/14 lbs, 10/9 ft
5 Toes-to-bars
9 Wall Balls, 20/14 lbs, 10/9 ft
5 Toes-to-bars
12 Wall Balls, 20/14 lbs, 10/9 ft
5 Toes-to-bars
15 Wall Balls, 20/14 lbs, 10/9 ft
5 Toes-to-bars
18 Wall Balls, 20/14 lbs, 10/9 ft
5 Toes-to-bars
21 Wall Balls, 20/14 lbs, 10/9 ft
5 Toes-to-bars
24 Wall Balls, 20/14 lbs, 10/9 ft