Thursday, January 28, 2021

HOME MADE Program

1. Strength

EMOM 30

M1) 2 Turkish Get-ups

M2) 6/Side DB/KB Snatch

M3) 8 - 12 Burpees

M4) 9/Side DB/KB Hang Power Cleans

M5) 8/Side Goblet Reverse Lunge

2. Core

100 Sit Ups *

*Every time you stop perform Burpees (1st stop = 3 Burpees, 2nd stop = 6 BUrpees, etc +3/stop)

BUILT Program

1. Strength

4 Rounds

10/side - Single-arm DB/KB Row

2. Conditioning

For time:

Work to rest = 1:1 (rest the same amount of time that it takes to complete the round)

Round 1)

40 Thrusters (95/65)

10/8 Muscle Ups

Round 2)

30 Thrusters

8/6 Muscle Ups

Round 3)

20 Thrusters

6/4 Muscle Ups

Round 4)

10 Thrusters

4/3 Muscle Ups