Wednesday, February 10, 2021

HOME MADE Program

1. Strength

3 Rounds:

5 / side Goblet Lunge Matrix*

45s Weighted Hip Thrust Hold

Rest 1 Min

*1 Rep = Front Lunge + Side Lunge + Back Lunge

2. Conditioning

3 Rounds for time:

9 Burpees

20 Jumping Lunges

7 Burpees

20 Jumping Lunges

5 Burpees

Rest 1 Min

3. Core

2 Rounds:

1m - Hollow

Rest 30s

1m - Superman

Rest 1m

BUILT Program

1. Strength

EMOM 16 Minutes,

Alternate:

a) 1- 8 Ring Dips

b) 2- 10 Barbell Good Mornings

2. Conditioning

3 Rounds

10 Single DB Step Ups (50/35, 24/20)

5 C2B Pull Ups

10 Single DB Step Ups

5 C2B Pull Ups

10 Single DB Step Ups

5 C2B Pull Ups

2 Squat Cleans + Split Jerk @ 75 - 85% of 1RM

After 3rd Set of C&Js, Rest 3 Mins, then:

3 Rounds

20 Single DB Step ups

8 C2B Pull Ups

1 Squat Clean and Split Jerk @ 85+% of 1RM