Wednesday, December 22, 2021

BUILT Program

Strength

Squat Snatch

Warm Up

1x3 Power Position

2x3 Tempo Pull Squat Snatches, lighter than set 1 weight

then,

E2:30 x 10 Rounds

3 @ 70%

2 @ 75%

1 @ 80%

3 @ 75%

2 @ 85%

1 @ 90%

3 @ 80-85%

2 @ 85-90%

1 @ 90%+

1 @ 95%+

Drop and reset.

Goal is for the last wave to be heavier than last week's last wave.

Stimulus: Heavy

Conditioning

In Partners

P1: 30s Max Rep Burpees

P2: 30s Max Rep Burpees

P1: However many burpees P2 does, P1 does an equal amount of Assault Bike Calories or Row Calories

P2: However many burpees P1 does, P2 does an equal amount of Assault Bike Calories or Row Calories

Stimulus: Send!

Target: 12-20 Burpees + 12 - 20 Calories

Stagger Start as needed