Tuesday, December 12, 2023

BUILT Program

Conditioning

E4MOM x 3 Rounds

Each for total reps:

Max Rep Strict Press @ 90% of 1RM Press

Right into

Max Rep Push Press @ 100% of 1RM Press

Right into

Max Rep Push Jerk @110% of 1RM Press

Stimulus: Heavy / Stamina

Same weights as last week, but trying for a couple more reps!

Max 25 reps per round. If cap is met, note weights and increase by 5lbs next week.

Do not grind through any reps. Once speed and/or mechanics start to break down, change weight and start next movement

Conditioning

In teams of 6 for total calories,

With a new athlete working every minute

EMOM x 36 Rounds

5 Burpee-Get-Overs (40")

Max Calorie Air Bike in remaining time

Stimulus: Reach/Controlled Send

Target: >20-30s working on bike

Execution: Each athlete performs 6 rounds of 1:00 of work followed by 5:00 of rest regardless of team size.