Thursday, February 11, 2021

HOME MADE Program

1. Strength

Accumulate 5 Min Handstand Hold*

*Everytime you drop:

5 - 15 Push Ups

20 - 30 Air Squats

After done HS Hold, Rest 2Mins, then

AMRAP 1 x 3 Rounds

Max Renegade Rows (Alt. DB or KB each rep)

Rest 2Mins between round

2. Conditioning

AMRAP 10

10 Burpees

10 KB Swing or DB Swing

10 Push Press (Perform all 10 on one side, next round, all 10 on other side)

3. Mobility

Accumulate 4 mins in Frog Stretch

BUILT Program

1. Strength

Every 2 Minutes for 10 Minutes

1 Smooth Set of Deficit Kipping HSPU

or

4 Handstand Push Up Negatives (Tripod focus)

2. Conditioning

AMRAP 16 Minutes

24 Double Unders

8 DB Power Cleans 50/35s

24 Double Unders

8 HSPU

Alex Procajlo