Monday, January 4, 2021

Home Made Program

1. Strength

HSPU / Push-Up Program

Push Ups: 10 Sets of 5 - 12 Unbroken Push Ups

HSPU: 35 Reps in as few sets as possible

then both PU & HSPU:

3 Rounds:

3-way Planks

30s Plank

30s Left Plank

30s Right Plank

2. Conditioning

AMRAP 13

6/side DB/KB Overhead Squat

8/side Ground-to-OH

10 Alt. Pistols OR 24 Air Squats

3. Core

4 Rounds

10 KB Pull Throughs

10 Single Arm KB Sit Ups

BUILT Program

1. Strength

3 Rounds:

12 Push Press - building weight

2. Conditioning

AMRAP 13

6 OH Squat (135/95)

8 Chest to Bar Pull Ups

10 Alt. Pistols