Thursday, February 4, 2021

HOME MADE Program

1. Strength

AMRAP 10

8 - 12 Bicep Curls (Crusher grip)

8 - 12 OH Tricep Extensions

4 - 6/Side Halos from Hip

8 - 12 Chair Dips

2. Conditioning

For time 100 Good-for-yous (1 Rep = Lunge - R, Lunge- L, Air squat)*

*EMOM (starting @ 0:00) 3 Burpees

3. Mobility

20 Slow Motion Cat-cows

10/Side Thread the needles

20 Down-dog to Up-dog transitions

BUILT Program

1. Skill

AMRAP 10 Minutes

5-10‘ HS Walk

turn 90 degrees

5-10‘ HS Walk

turn 90 degrees

5-10‘ HS Walk

turn 90 degrees

5-10‘ HS Walk

OR

EMOM 10 Minutes

:30 HS Walk Practice

2. Conditioning

For Time

10 Rounds

3 Power Snatches (135/95)

Row 200m