Monday, November 19th


BLDR60

a) EMOM x 16

Min 1: 3 Squat Cleans (mod)

Min 2: 10 Dual KB FR Step-ups (5 each, heavy)

Min 3: 40 sec Wall Sit

Min 4: Rest

b) 3 Rounds

1 min Bike (PE 70)

Rest 1 minute

45 sec Bike (PE 80)

Rest 45 seconds

30 sec Bike (PE 90)

Rest 2 minutes


BLDR45

a) EMOM x 9

Min 1: 50 sec Plank Hold

Min 2: 40 sec Hollow Hold

Min 3: Rest

b) 5 Rounds

AMRAP 2

30 Double-Unders

10 KBS (mod)

Rest 1 minute


BLDR30

6 RFT

10 Medball Cleans

15/10 Cal Bike

20 Medball Russian Twists


BLDRStrength

a) 3 Rounds

90 seconds Bike

12 Dual KB FR Reverse Lunges (6 each)

12 Dual KB RDL

20 sec Half Kneeling Paloff Press Hold (each)

Rest 30 seconds

b) Tempo Back Squat (6x8, 30X1, rest 2 minutes)

c) 3 Rounds (superset)

14 Barbell Hip Thrust  

5-8 Tempo Pull-ups (3111)

Rest 90 seconds

d) 3 Rounds

20 Weighted Crossbody Step-ups (10 each)

Plank Hold Variation (50.50.50)

Rest 90 seconds

Park Roberts