Thursday, January 17th


BLDR60

a) Every 2:30 minutes for 25 minutes (10 rounds)

12/10 Cal Bike

10 Burpee to target  
b) 3 Rounds

10 Chin-ups

20 GHDSU


BLDR45

a) Every 90 seconds for 10:30 minutes (7 rounds

3 Low Hang Power Clean

b) AMRAP 12

10/7 Cal Bike

6 Power Cleans (light)

10/7 Cal Bike

12 Ring Rows


BLDR30

EMOM X 18
Min 1: 10 DB Hang Clusters
Min 2: Max Single-Unders
Min 3: 45 sec Plank Hold


BLDRStrength

a) Strict Press (6x4, rest 2 minutes)

b) 3 Rounds

10 Upright Row

20 Seesaw Row

c) 3 Rounds

10 Tempo SA DB Push Press (30X1, each)

10 Australian Pull-ups

d) 3 Rounds

20 Russian Sit-ups

40 sec Side Plank Hold (each)

Park Roberts