Wednesday, February 3, 2021

HOME MADE Program

1. Strength

3 Rounds

12 - 15 Face-down Around the Worlds

12 - 15 Face-down Back Extensions (In face-down, T position lift upper body of floor)

12 - 15 Face-down Leg-lifts (In face-down, T position lift legs & thighs off floor)

12 - 15 Towel Pull Downs Rest 2 Mins between rounds

See link for movement examples:

https://www.instagram.com/p/CKLqV7KhxRl/?utm_source=ig_web_copy_link

2. Conditioning

5 Rounds for time:

10 - 25 Push Ups

15 - 25 Sit Ups

50 Double Unders OR 10 Burpees

3. Core

Accumulate 3 Mins in Plank Hold

BUILT Program

1. Strength

Back Squat

5-5-3-3-3-1-1-1-1*

*Building weight

2. Conditioning
”Gritney Spears”

AMRAP 8

Row 250m

12 S-arm DB Hang Clean and Jerk (50/35)*

8 Alternating Pistols

Rest :90

AMRAP 6 Minutes

Pick up where you left off.

*Split evenly each set