Monday, March 1, 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

AMRAP 14

12 Thrusters

6/Side Goblet Lunge

6 Bent-over Rows

6 Chair Dips

3. Mobility

Accumulate 4 Mins OH Squat in side of 7 mins

BUILT WOD

1. Strength

Every Minute for 3 Minutes

5 False Grip Ring Rows

Every Minutes for 3 Minutes

5 Low Ring Transitions

Every Minute for 3 Minutes

5 High Ring Transitions w/o the dip

2. Conditioning

Alternating Full Rounds for 14 Minutes:

12 DB Push Press (50s/35s)

6 Double DB Box Step-overs (50s/35s, 24/20)

3/2 Muscle Ups