Monday, February 4th


BLDR60

a) Hang Squat Clean (Build to a heavy set of 5)

b) 12-10-8-6-4

Hang Squat Clean (mod)

12-12-12-12-12

Burpee to Target

c) Weighted Sit-ups (3x25, feet anchored)


BLDR45

a) Every 2 minutes for 12 minutes (6 rounds)

5 Back Squat

b) 5 RFT

10 Goblet Squats (mod)

10 Alt DB Snatch (mod)

10/7 Cal Bike


BLDR30

AMRAP 12

200m Run

12 DB Power Cleans

15 Hanging Knee Raises


BLDRStrength

a) Bench Press (8x3 @ 60-70%, rest 60 seconds)

b) Incline DB Bench Press (4x10, rest 60 seconds)

c) Push-up (3 x ME, rest 60 seconds)

d) DB Flye (3x8, rest 60 seconds)

e) Standing Fat Bar Bicep Curl (4x8, rest 60 seconds)

f) DB Hammer Curl (2x10-12, rest 60 seconds)

g) Incline DB Bicep Curl (4x10-12, rest 60 seconds)

h) 4 Rounds

20m Plate Push

15 Hanging Knee Raises

Park Roberts