Friday, February 5, 2021

HOME MADE Program

1. Skill Practice

Spend 8 - 10 Mins Working on Upside down Position

Prescribed: E2MOM: 45s - 1:20 Handstand hold or add Shoulder Taps

2. Conditioning

100 Standing Toe-taps to DB/KB/Med/ball

50 Mountain Climbers

20 DB/KB Thrusters

75 Standing Toe-taps to DB/KB/Med/ball

40 Mountain Climbers

15 DB/KB Thrusters

50 Standing Toe-taps to DB/KB/Med/ball

30 Mountain Climbers

10 BD/KB Thrusters

25 Standing Toe-taps to DB/KB/Med/ball

20 Mountain Climbers

5 DB/KB Thrusters

3. Core

2 Rounds 12 Sit Ups 24 Flutter Kicks 24 Heel Taps

BUILT Program

1. Skill Practice

EMOM 9 Minutes

Min 1-3: 3 Bar Muscle-up Kips, performed as singles

Min 4-6: 2 BMU Kip + Knees to Bar

Min 7-9: 1-3 Perfect Bar Muscle-Ups

2. Conditioning

"MF21_7"

For Time

21 DB Thrusters (50s/35s)

12 Bar Muscle Ups

15 DB Thrusters

9 Bar Muscle Ups

9 DB Thrusters

6 Bar Muscle Ups

12 Minute Cap