Thursday, December 31, 2020

Home Made Program

1. Strength

4 Rounds

10 - 15 DB/KB Good Mornings

3 Inch-worm to Full Extension OR 10/side A-Frame Toe Taps

2. Conditioning

AMRAP 18

5 Alt. V-Ups

10 Push Ups

5 Alt. V-Ups

10 Dips (Box/Bench/etc.)

5 Alt. V-Ups

10 Tall Box Jumps OR Squat-Tuck Jumps OR Squat Jumps

3. Skill Stability

Accumulate 4 Mins in Handstand Hold

OR

4x Wall Walk + 30s Hold

BUILT Program

1. Strength

10 - 8 - 6 - 4 - 2*

Back Squat

*Building Weight

2. Conditioning

6 Rounds for time

40 Double Unders

9 Single-Arm DB Squat Cleans (20 - 80lbs)

Alex Procajlo