Tuesday, March 2, 2021

HOME MADE Program

1. Strength

EMOM x 8

45s on / 15s rest

2 Wall walks and hold until 45s

2. Conditioning

6x TABATAs (do 8 rounds of movement, then straight into 8 rounds of next, etc.)

8 Rounds:

20s Double Unders OR Singles OR Jacks

10s Rest

8 Rounds:

20s DB/KB Deadlifts

10s Rest

8 Rounds:

20s Push Ups

10s Rest

8 Rounds:

20s Double Unders OR Singles OR Jacks

10s Rest

8 Rounds:

20s Weighted Hip Thrusts

10s Rest

8 Rounds:

20s Push Ups

10s Rest

3. Core

3 Rounds

5 Inch Worm walk out to full extension

5 Supermans with 3s Hold

BUILT Program

1. Strength

Deadlift

5-5-4-4-3-3-3*

*Immediately after each set of deadlifts, Sprint 10/7 Calories OR 5 Burpees

2. Conditioning

Every Minute for 5 Minutes

9 Burpees to 6" Target

Every Minute for 4 Minutes

12 Burpees to 6" Target

Every Minute for 3 Minutes

15 Burpees to 6" Target

Every Minute for 2 Minutes

18 Burpees to 6" Target

AMRAP 1:00

Max Burpees to 6" Target