Friday, January 22, 2021

HOME MADE Program

1. Strength

3 Rounds

10 - 15 Curls (Crusher grip, single arm, etc.)

10 - 15 OH Tricep Extension

Max Tricep Push ups (or negatives)

30s - 1Min High Plank

2. Conditioning

Climb the ladder EMOM 12

Every minute perform:

3 Good-for-yous

1 Burpee - +Add 1 Burpee each round

3. Core

3 Rounds

20s Hollow Hold

5/side Alt. V-ups

10/side Heel Taps

Rest 30s - 1Min

BUILT Program

1. Conditioning

MF 21.6

For Time, partitioned

as desired:

150 Wallballs

20/14lbs to 10/9'

100 Burpee Box

Jumps 24/20"

50 Bar Muscle Ups

25 Minute Time Cap

2. Strength

E4MOM x 4 Rounds

1 Max Set of SHSPU*

into

:30 Handstand Hold

*60 rep cap