Tuesday, December 11th


BLDR60

EMOM x 10

10/8 Cal Bike (pace it, the goal is 45 seconds every round)

Rest 2 minutes

EMOM x 10

3 Hang Power Clean + 3 Hang Squat Clean (mod)

Rest 2 minutes

EMOM x 10

Min 1: 20 Wallballs

Min 2: 10 Burpee BJO


BLDR45

a) Push Jerk (5x5, rest 90 seconds)

b) 3 RFT

200/150m Row

15 Box Jumps

10 Push Jerks (light)


BLDR30

a) 3 Rounds

40m Farmers Carry

20 Alternating Single Leg V-ups

10 Ring Rows

b) AMRAP 9

12/10 Cal. Row

12 DB Deadlift

12 Box Jumps


BLDRStrength

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

* Perform 15-20 Band Pull Aparts after every other round (light)

b) 3 Rounds

20 Seesaw Row (10 each side)

10 Barbell Tricep Push-ups

Rest 90 seconds

c) 3 Rounds

10 SA DB Bench (each)

10 Bentover Reverse Fly

Rest 90 seconds

d) 4 Rounds

30 Weighted Standing Twist

30 sec Hanging Knee Raise

Rest 90 seconds


Park Roberts