Monday, December 28, 2020

Home Made Program

1. Strength

HSPU/Push-Up Program:

HSPU - 30 Reps in as few sets as possible, then 15 Wall Walks

Push-Ups - 4 Max Sets, 2 Mins rest, then 4x 30s - 45s Hollow Hold

2. Conditioning

For Time:

50 - 40 - 30 - 20 - 10

Alt. DB/KB Snatch (no equip: Double/Single Unders OR Jumping Jacks)

Sit Ups

3. Mobility:

5 Min Smash:

Grab a foam roller/lacrosse ball/tennis ball/small childs toy or choice

  • Tight calves, hips, or glutes? Get in there with the foam roller

  • Tight shoulders? Smash just below traps, outside of shoulder

BUILT Program

1. Strength

5 Rounds":

2x - 1 and 1/2 Deadlifts*

*Building weight

2. Conditioning

3 Rounds x AMRAP 2

10 KB Swings (53/35)

10 Jumping Lunges

20 KB Swings

10 Jumping Lunges

Max Rep KB Swings in remaining time

Rest 2 Mins

Alex Procajlo