Wednesday, January 9th


BLDR60

a) Strict Press (5x5, rest 2 minutes)

b) AMRAP 15

15/12 Cal. Row

20 Box Jumps

25 Slamballs (light/mod)


BLDR45

a) Every 2 minutes for 12 minutes (6 Rounds)

10 Goblet Squats

10 Weighted Reverse Lunges (5 each)

b)  For time
20-15-10
Front Squats (light)
30-20-10
DB Snatches (light/mod)


BLDR30

For time
400m Run
Immediately into...
4 Rounds
5 Push-Ups
7 KBS  
9 Goblet Squats
Immediately into...
400m 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