Monday, November 5th
BLDR60
a) 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean (Build to a heavy single)
b) Every 6 minutes for 18 minutes (3 rounds)
400m Run
12 Bar Facing Burpees
9 Squat Cleans (light-moderate)
BLDR45
a) Weighted Reverse Lunge + Forward Lunge (3 x 16, 8 each)
b) AMRAP 15
10/8 Cal Bike
8 Goblet Squat (mod)
6 T2B
BLDR30
a) EMOM x 6
Min 1: 16 Weighted Lunges (8 each)
Min 2: 15 sec Hollow Hold + 20 Flutter Kicks
Min 3: 8 Single Arm KB Push Press (each)
b) For time
70/60 Cal Bike
* Every 10 cal perform 10 Step-ups (5 each)
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)
10 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 (30.30.30)
Rest 90 seconds