Wednesday, January 13, 2021

HOME MADE Program

1. Strength

1 Round 20 - 30 Negative HSPU or Push Ups

Rest 2 Mins then,

2 Rounds 10 - 12 Tricep Push Ups

10/side Plank Hip Taps

2. Conditioning

4 Rounds:

3 Mins on / 1 Min off

10 Alt. Single Arm Devil's press

20 OH Lunge

Burpee over DB in remaining time

3. Core

EMOM x 9 Mins Working

40s on / 20s off

M1) Sit up with cross (opposite elbow to opposite knee)

M2) Russian Twist

M3) Weighted Leg Raise (hold KB/DB directly over chest)

BUILT Program

1. Strength

E2MOM x 5 Rounds

3 Reps - 1&1/2 Deadlifts

Heavier than last week

2. Conditioning

AMRAP 4 x 3 Rounds

12 Wallballs (20/14)

8 Single-arm DB Hang Clean & Jerk (50/35)

Rest 1 Min b/w AMRAPs