Wednesday, November 14th


BLDR60

a) 3 Rounds

5 Front Squat (mod-heavy)

10 Single Leg RDL (each)

Rest 90 seconds

b) 4 Rounds

AMRAP 3

200m Run

50 Double-Unders

Max Thrusters (light)

Rest 90 seconds


BLDR45

a) Front Squat (2-2-2-2-2, rest 2 minutes)

b) 5 Rounds

15/12 Cal Row

7 Goblet Squats (mod)

Rest 60 seconds


BLDR30

21-18-15-12-9-6-3

Ring Rows

Wallballs

50 Single-Unders


BLDRStrength

a) 2000m Bike

* Every 500m perform…

5 SA Ring Row (each)

10 Slamballs (heavy)

20 sec Sorenson Hold

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

c) 3 Rounds

5 Seated Box Jump (tall)

12 Weighted Reverse Lunges (each. all 12 one side, then the other)

Rest 90 seconds

d) 3 Rounds

12 RDL

40 sec Single DB Front Rack Wall Sit

Rest 90 seconds

e) 3 Rounds

30 Weighted Russian Twists

30 Deadbugs

Rest as needed



Park Roberts