Monday, January 28th


BLDR60

a) 3 Rounds

10 Floor Press

20 Renegade Row (10 each)

15 Russian Sit-ups

Rest 2 minutes

b) 3 Rounds (1 minute stations)

Wallballs

Hang Power Clean (light)

Box Jump

Push Press (light)

Cal Bike

Rest


BLDR45

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

6 Back Squats

b) 4 Rounds

15 Wallballs

12/8 Cal Row

10 KBS (mod)

Rest 45 seconds


BLDR302 Rounds

AMRAP 6

5 Devil Press

9/7 Cal Bike

9 Box Jumps

Rest 2 minutes


BLDRStrength

Day 1 of the new cycle, we’ve got 6 weeks of gainz ahead!!

a) Bench Press (5RM)

b) DB Bench Press (4x8)

c) DB Flyes (5x12-15)

d) Seated DB Curl (4x8)

e) Hammer Curl (2x10)

f) Barbell Curl (4x10-12)

g) 3 Rounds

30 GHDSU

60 sec Plank Hold

Park Roberts