Wednesday, January 16th


BLDR60

a) Snatch (build to something heavy)

b) AMRAP 10

15 Dual DB Snatch (light/mod)

30 Double-Unders


BLDR45

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

3 Front Squats

b) 3 RFT

16 Step-ups

12 Front Squats (light)

8 Devil Press (light)


BLDR30

a) AMRAP 12

10/8 Cal Bike

10 Burpees

b) AMRAP 5

Max AbMat Sit-ups


BLDRStrength

a) Deadlift (6x4, rest 2 minutes)

b) 3 Rounds

20 Weighted Jumping Lunges  (10 each)

60 sec Wall Sit

c) 3 Rounds

15 RKBS (heavy)

60 sec Banded Glute Bridge Hold

d) 3 Rounds

50 Russian Twists

30 sec Tuck Hold


Park Roberts