Tuesday, November 13th


BLDR60

a) Power Clean (3-3-3-3-3, perform every rep as a single)

b) EMOM x 20

Min 1: 10 Hang Power Cleans (mod)

Min 2: 3 Muscle-ups + 10 HR Push-ups


BLDR45

a) 5 Rounds

Strict Press (3-3-3-3-3)

10 Push-ups

Rest 1 minute

b) EMOM x 15

Min 1: 30 sec Max Cal Bike

Min 2: 30 sec Max Alt DB Snatches (mod)

Min 3: 30 sec Max No Burpees


BLDR30

5 RFT

250/150m Row

10 Alternating Step-ups (tall)

15 Push-ups


BLDRStrength

a) 2 minutes Bike/Row/Run  

3 Rounds

15 Face Pulls

15 External Rotator off the knee (each)

16 Medball Push-ups (8 each)

Rest 30 seconds

b) Tempo Bench Press (6x8, 30X1, rest 2 minutes)

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

c) 3 Rounds

12 Incline Neutral Grip DB Bench (Incline 1)

12 Three-Point Row (each)

Rest 90 seconds

d) 3 Rounds

15-20 GHDSU

30m SA Farmers Carry (each)

Rest as needed

Park Roberts