Wednesday, December 30, 2020

Home Made Program

1. Strength

HSPU/Push-Up Program

HSPU & Push Up:

4 Max Sets: Z-Press

then,

3 Max Handstand Holds OR Plank Holds

between HS/Plank - Max reps Single-arm Bent-over Row

2. Conditioning

AMRAP 20

2 Min Jump Rope (singles only) OR Jumping Jacks

1 Min Wall Sit

20 Ground-to-Overhead (Plate/DB/KB)

10 - 20 Push Ups

3. Mobility

Accumulate 7 Mins in the bottom of a squat in as few sets as possible

BUILT Program

1. Strength

3 Rounds

10 Strict Press*

Building weight

2. Conditioning

AMRAP 6

10 Bar-facing Burpees

5 Power Snatches (135/95)

Rest 3 Mins

AMRAP 5

9 Bar Facing Burpees

4 Power Snatches

Rest 2 Mins