Tuesday, December 22, 2020

Home Made

1. Strength

3 Rounds:

a) 8/side Weighted Pistol OR Pistol OR Assisted Pistol OR 10 - 12 1.5 Goblet Squats (as heavy as possible)

b) 6 - 8 Windmills / side

2. Conditioning

AMRAP 15

20 Push Press (10/side)

20 Deadlifts

75 Double Unders OR Singles OR Double Taps OR 10 Burpees

3. Core

Accumulate:

3 Mins in Hollow Hold

AND

3 Mins in Handstand hold OR 4 - 10 Wall Walks

Partition as desired

BUILT Programming

1. Conditioning

12 Rounds

10/8 Calorie Row/Bike OR 12 Burpees

8 Toes to Bar OR Knee Raises

2. Strength

Overhead Squat

9 - 9 - 9*

*Start at a moderate weight and build each set.