Monday, February 15, 2021

HOME MADE Program

1. Strength

4 Rounds

6 - 10 Goblet Good-for-yous*

8/Side Renegade Rows

12 - 15 Bicep Curls - Crusher grip

*1 Rep = Lunge Left + Lunge Right+ Squat

2. Conditioning

E2MOM Until Failure

20 Air Squats

R1) 3 Burpees

R2) 6 Burpees

R3) 9 Burpees…

…continue adding 3 burpees/round until can complete within the 2 mins

3. Core

4 Rounds:

30s Max Candlesticks

30s Rest

Rest 1 Min, then

4 Rounds:

30s Wall sit - Weight it up if you can

30s Rest

BUILT Program

1. Conditioning

Open Retest

From 0:00-18:00

AMRAP 18 Minutes

4 Chest to Bar Pull Ups

6 Thrusters 95/65lbs

8 Box Jump ATWOs 24/20"

Then, From 18:00-33:00:

Find a 1RM Squat Clean and

Split Jerk

Two scores: rounds + reps

and weight in the clean and jerk.

2. Accessory

4 rounds

:30 Max Strict Toes to Bar

:30 Rest

Then,

4 rounds

:30 Max Empty Bar Good Mornings

:30 Rest

Then,

4 rounds

:30 Wall Sit - Hold Plate Straight Out (25-45#)

:30 Rest