Monday, January 18, 2021

HOME MADE Program

1. Strength

3 Rounds

10 - 15 - Single Arm Floor Press with Tempo (slow down, fast up) - Left then Right

10 - 15 - Single Arm Bent-over Row with Tempo (slow down, fast up) - Left then Right

Max Effort Push ups

2. Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Single KB/DB Clean & Press (alt. side as desired)

Burpees over DB

3. Core

4 Rounds

10/side A-Frame Toe Taps

10/side - Plank Heel Taps

30s - 1 Min Plank hold

BUILT Program

1. Strength

5 Rounds

5 Tempo Deficit Push Ups (slow down, fast up, 2-4” Deficit)

2. Conditioning

10 Rounds

15 Jumping Pull Ups

10 Reverse Lunge Steps*

10 DB Snatches (35/25)

*Lunges are unweigh