Friday, February 12, 2021

HOME MADE Program

1. Strength

EMOM x 12 Rounds

Working 40s on / 20s off

Alternate:

M1) Goblet Squat

M2) OH Lunge

M3) Inchworm Walkouts to Full extension

2. Conditioning

AMRAP 15 12 HSPU or Push Ups

18 Thrusters OR Wallballs

25 Double Unders OR 50 Standing Toe Taps to KB/DB

3. Accessory

2 Rounds

10/Direction - Halo from Hip

Max Bicep Curls

BUILT WOD

1. Strength

On a 23 Minute Clock:

Every 2:00 for 8:00

7 Hang Power Cleans AHAP

Every 2:00 for 6:00

5 Hang Power Cleans AHAP

Every 2:00 for 4:00

3 Hang Power Cleans

In the remaining time, find a

1RM Hang Power Clean

2. Conditioning

Every Minute for 8 Minutes

20 Unbroken Wallballs - AHAP

If you fail to go unbroken, skip the following round and then resume