Wednesday, December 12th


BLDR60

a) Deadlift (5-5-5-5-5, rest 2 minutes)

b) For time

30-20-10

KBS (heavy)

60-40-20

Sit-ups (perform Stick Sit-ups as the last 15 reps of every set)

200m Run


BLDR45

a) Every 90 seconds for 9 minutes (6 sets)

3 Thrusters (building from the rack)

b) Every 2 minutes for 14 minutes (7 rounds)

12 Lateral Barbell Burpees

9 Thrusters (light)


BLDR30

EMOM x 20 (45 sec work/15 rest)

Min 1: Push-ups

Min 2: Sit-ups

Min 3: Cal Bike

Min 4: Rest


BLDRStrength

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

b) 3 Rounds

10 Sumo Deadlift

5 Seated Box Jump (tall)

Rest 90 seconds

c) 3 Rounds

10 Banded Hamstring Curls

10 Single Leg Glute Bridge

Rest 90 seconds

d) 4 Rounds

15 Hip Extension

30 sec Sorenson Hold

Rest 90 seconds

Park Roberts