Tuesday, February 16, 2021

HOME MADE Program

1. Strength + Skill

EMOM x 8 Rounds

40s on / 20s off

Alternate:

M1) 1 - 2 Wall Walks, hold to 40s

M2) Push Ups

2. Conditioning

AMRAP 15

30 Double Unders OR Singles OR 20 Jacks

15 Air Squats

10 KB/DB Swings

3. Prehab

Shoulder Death Circuit

45s Palms Forward

45s Palms Backwards

45s Internal/External Rotation Alternating

45s Swimmers

1 Min Arms Extended at your sides Hold

Goal is to go continuously without stopping.

https://www.youtube.com/watch?v=BGnzIoKKRBM&list=PLN4FRE7ocYKPIga2X85bZ0_VCmUfhjHWd&index=4

BUILT Program

1. Skill

Gymnastic Retest

AMRAP 5

Max Distance HS Walk

2. Conditioning

30 Double Unders

15 Air Squats

10 KB Swings (53/35)