Wednesday, January 2nd


BLDR60

a) Power Clean (Quickly build to a heavy set of 4, all performed as singles)

b) 5 RFT (TCO 25)

21/18 Cal Bike

15 Power Cleans (light)

9 HSPU


BLDR45

a) EMOM x 10

4 Front Squats

b) 4 RFT

15/10 Cal Row

12 Goblet Squats

8 Weighted Reverse Lunges (4 each)

Rest 60 seconds


BLDR30

10-9-8-7-6-5-4-3-2-1

Goblet Squats

Box Jumps

100m Run


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