Saturday, August 5, 2023

BUILT Program

Conditioning

AMRAP 20, in teams of 3:

15 Double KB Clean and Jerk (53s/35s)*

21 Chest-to-bar Pull-ups**

12 Synchro V-Ups***

Stimulus: Sustain

Target: 4 - 5+ Rounds

 *During the KB C&J, one athlete MUST be in a dead hang from the pull-up bar

** During the Chest-to-bar Pull-ups, one athlete must be in a double KB farmer’s hold

*** All 3 team members perform V-Ups synchronized each round.

So, always 2 athletes working (one in dynamic movement + 1 in static hold) and 1 athlete resting

SUNDAY AUGUST 6, 2023

BUILT Programming

BASELINE - RUNNING RE-TEST

AMRAP 30

Max Distance Run/Job/Walk*

*Notes:

-Run this RE-TEST at your favorite spot, using your tracker of choice.

-You can also treat as intervals - cycling running/jogging/walking

Stimulus: Sustain, Cardio

Target: Compare to April 26, 2023