Friday, January 29, 2021

HOME MADE Program

1. Strength

3 Rounds

4/Side Goblet Lunge Complex*

12 Goblet Sissy Squats**

24 Weighted Calf Raises (using plate/book/stair)

*Goblet Lunge Complex = KB/DB Goblet position, 1 Reverse Lunge + 1 Lateral Lunge. Perform all reps on one side, then switch sides

** Sissy Squat = if possible elevate heels 1-2 inches (weight plate, book, yoga block, etc.)

2. Conditioning

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

Burpees

Air Squats

Push Ups

3. Core

3 Rounds

12 Reverse Sit-ups

24 Russian Twists (unweighted, fast)

BUILT Program

1. Strength

5 Rounds

1 Max Set of Strict Pull Ups

into

Max Duration Deadhang from Pull Up Bar

Rest as needed between sets

2. Conditioning

3 Rounds

250m Row

3 Clean and Jerks @ 60-70% of 1RM

500/450m Row

2 Clean and Jerks @ 70-80%

750/675m Row

1 Clean and Jerk 85+%

Rest 3:00