Thursday, December 20th


BLDR60

a) 4 Rounds

AMRAP 4

3 Power Clean (heavy)

6 T2B

9 Push-ups

Rest 1 minute (pick up where you left off)

b) Hollow Hold (3 x 30-50 sec)  


BLDR45

a) EMOM x 10

3 Power Cleans

b) 3 Rounds

25/20 Cal Bike

15 Push-ups

10 Hang Power Cleans (light)

Rest 1 minute


BLDR30

25-20-15-10

Cal. Bike

Hanging Knee Raises

Wallballs


BLDRStrength

a) Tempo Strict Press (6x6, 20X1, rest 2 minutes)

b) Cuban Press (3x10, rest 90 seconds)

c) 3 Rounds

10 SA Ring Row

10 Strict Dips

Rest 90 seconds

d) 4 Rounds

20 Weighted Sit-ups (feet anchored)

20 Weighted Side Crunches (each)

Rest 90 seconds

Park Roberts