Monday, November 5th

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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)

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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

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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)

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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