Friday, January 15, 2021

HOME MADE Program

1. Strength

AMRAP 10

12 Tempo Deadlifts (Slow down, fast up)

8 / Side Goblet Cossack Squats

10 Air squat Jumps

30s - 1 Min Weighted Hip Thrust hold

2. Conditioning

AMRAP 7

5/Side A-Frame Toe Taps

8 Thrusters

Rest 3 Mins

AMRAP 7

5 Sit Ups

8 Hang Squat Clean and Jerks

3. Core

2 Rounds:

1m - Hollow

Rest 30s

1m - Superman

Rest 1m

BUILT Program

1. Conditioning

Misfits 21.4

AMRAP 20 Minutes

3 Rounds of:

9 Bar Facing Burpees

6 Power Snatch 85/60lbs

3 Chest to Bar Pull Ups

then,

3 Rounds of:

12 Bar Facing Burpees

9 Power Snatch 85/60lbs

6 Chest to Bar Pull Ups

then,

3 Rounds of:

15 Bar Facing Burpees

12 Power Snatch 85/60lbs

9 Chest to Bar Pull Ups

then, in the remaining time,

AMRAP of:

18 Bar Facing Burpees

15 Power Snatch 85/60lbs

12 Chest to Bar Pull Ups

Score is total reps.

Completing all 3 rounds of the 15, 12, and 9s is 243 reps total. Add any additional reps from the AMRAP portion.