Tuesday, February 2, 2021

HOME MADE Program

1. Strength

EMOM x 16 Rounds

Alternating:

M1) 10 - 15 Floor Presses

M2) 2 - 4 Wall Walks OR 45s Plank Hold

2. Conditioning

4 Rounds

50 Double Unders OR Lateral Jumps

20 Thrusters OR Wallballs

50 Double Unders OR Lateral Jumps

20 Thrusters OR Wallballs

Rest 1:30

3. Prehab

Shoulder Death Circuit

45s Palms Forward

45s Palms Backwards

45s Internal/External Rotation Alternating

45s Swimmers

1 Min Arms Extended at your sides Hold

Goal is to go continuously without stopping.

https://www.youtube.com/watch?v=BGnzIoKKRBM&list=PLN4FRE7ocYKPIga2X85bZ0_VCmUfhjHWd&index=4

BUILT Program

1. Strength

Hang Squat Snatch, above Knee

3-3-2-2-1-1-1*

*Building weight

2. Conditioning

4 Rounds

50 Double Unders

20 Wallballs (20/14)

50 Double Unders

20 Wallballs

Rest 1:30