Thursday, March 14th


BLDR60

EMOM x 10

Min 1: AMRAP 4 Alt Lunges + 4 Push-ups

Min 2: Bike or Row (mod)

Rest 3 minutes

EMOM x 10

Min 1: AMRAP 4 Air Squat + 4 DB Push Press (mod)

Min 2: Bike or Row (mod, whichever you didn’t do in part 1)

Rest 3 minutes

EMOM x 10

Min 1: AMRAP 4 Wallballs + 4 Burpees

Min 2: Tabata Double-Unders


BLDR45

a) Hang Power Cleans (3x5, rest 1 minute)

b) AMRAP 9

9 Hang Power Cleans (light)

18 BJO


BLDR30

a) 3 Rounds  

2 min Max Cal Row

Rest 30 seconds

2 min Max 20m Shuttle Run

Rest 1 minute

b) 3 Rounds

10 Push-ups

20 sec Side Plank (each)


BLDRStrength

a) Hang Power Clean (3x10)

b) Sled Push (5 x 20m)

c) Tire Flips (3x10)

d) Sandbag to Shoulder (3x10)

e) 3 Rounds

15 Weighted Sit-ups

30 Russian Twists


Park Roberts