Saturday, January 16, 2021

HOME MADE Program

1. Strength

EMOM x 9 Mins

30s Work, 15s Hold, 15s Transition

Alternating

M1) Bent Over row - 2s hold at top

M2) Goblet Squats - Hold at bottom

M3) Bicep Curls - Hold at 90 degrees

2. Conditioning

AMRAP 15 Climb the Ladder

1 Wall walk + 1/ Round

2 Hand Release Push up + 2/round

3 Burpees + 3/round

4 Goblet Lunges (2/side) + 4 /round

5/Side Mountain Climbers +5/round

3. Mobility

1 Min / Side - Pigeon

3 Min - Forward fold (assist with wall, band, etc. as needed)

2 Min - Saddle

BUILT Program

1. Strength

3 Rounds

12 Thrusters*

*Climbing weight

2. Conditioning

4 Rounds*

Alternating Full Rounds

Run 300m

10 Front Squats (185/115)

Run 300m

*Rest the same amount of time that each round took to complete