Thursday, January 21, 2021

HOME MADE Program

1. Strength

3 Rounds

4 HSPU or 4 - 8 Push Press (Heavy)

30s Handstand Hold

Rest 2 Min, then,

3 Rounds

8 - 12 KB/DB Halos from the Hip

8 - 12 KB/DB Pull-overs

2. Conditioning

AMRAP 15

Deadlift

Hang Clean

Hang Snatch

OH Squat

Strict Press

Perform 4 Complexes / Side, then, rest 30s Switch sides for 4 Complexes

3. Mobility

30 Unweighted OH Squats with 5s Pause at bottom

BUILT Program

1. Strength

Every 2 Minutes x 5 Rounds

2 Reps of 1&1/2 Deadlifts*

*Increase weight from last week

2. Conditioning

AMRAP 2 Minutes

8 Shuttle Runs

8 Goblet Squats (53/35)

Rest 2:00

AMRAP 3 Minutes

8 Shuttle Runs

9 Goblet Squats

Rest 2:00

AMRAP 4 Minutes

8 Shuttle Runs

10 Goblet Squats