Thursday, August 1st


BLDR60

a) Every 3 minutes for 12 minutes (4 rounds)

40m Farmers Carry + 40m Sandbag Hug Carry

b) 8 Rounds (20 sec on/10 sec off, 20 min)

Box Jump

Push-Ups

Renegade Row (mod)

Slamballs

Hollow Flutter Kicks


BLDR45

a) Every 3 min for 12 min (4 rounds)

10 Tempo Box Dips (30X1)

12 Tempo Hanging Knee Raises (30X1)

7 Strict Pull-Ups

b) 18-15-12-9-6-3

T2B

Cal Bike


BLDR30

EMOM x 18

min 1: 18/16 Cal Row

min 2: 25 Slamballs

min 3: 20 Step-Ups


BLDRStrength
a) Every 30 seconds for 20 minutes (40 reps)

1 Power Snatch (mod, at 5-10lbs from last week)

b) For time

100 Push Press (light, maybe even empty bar)

200 Walking Lunges

300 AbMat Sit-Ups

c) 3 Rounds

30 Band Pull Aparts

30 sec Hollow Hold

Park Roberts