Thursday, December 6th


BLDR60

a) 3 Rounds

5 Bench Press (mod)

10 Dual DB Bent Over Row (mod)

Rest 90 seconds

b) 5 Rounds

AMRAP 2

20/15 Cal. Row

Max HSPU

Rest 2 minutes

EG!) 3 Rounds

Plank Hold Variation (30.30.30)


BLDR45

a) 1 High Hang Power Clean + 1 Hang Power Clean (In 10 minutes, build heavy)

b) For time (teams of 2)

50 Jumping Lunges

40 Sit-ups

30 Push-ups

20 Hang Power Cleans (light)

30 Push-ups

40 Sit-ups

50 Jumping Lunges


BLDR30

AMRAP 10

5 Box Jumps

7 Ring Rows

9 Plate Ground to Overhead


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