Saturday, February 13, 2021

HOME MADE Program

1. Strength

3 Rounds

6 - 10 DB/KB Half-kneel, Single Arm Press

8-12 KB Pull Overs

15 Hollow Rocks

2. Conditioning

3 Rounds for time:

15-12-9

DB/KB Hang Clean & Jerk

Lateral Burpee Over DB

Rest 3 Mins b/w rounds

3. Core

3 Rounds With KBs

20s KB Hollow Rock

10s Rest

20s KB Flutter

10s Rest

20s KB Hollow Hold 1 Min rest

BUILT Program

1. Conditioning:

All with a partner:

AMRAP 4 Minutes

Partner 1: 10 Air Squats

Partner 2: 10 Air Squats

Partner 1: 8 Push Ups

Partner 2: 8 Push Ups

Partner 1: 6 Pull Ups

Partner 2: 6 Pull Ups

Rest 1:00

AMRAP 5 Minutes

Partner 1: 9 Air Squats

Partner 2: 9 Air Squats

Partner 1: 7 Push Ups

Partner 2: 7 Push Ups

Partner 1: 5 Pull Ups

Partner 2: 5 Pull Ups

Rest 1:00

AMRAP 6 Minutes

Partner 1: 8 Air Squats

Partner 2: 8 Air Squats

Partner 1: 6 Push Ups

Partner 2: 6 Push Ups

Partner 1: 4 Pull Ups

Partner 2: 4 Pull Ups

Rest 1:00

AMRAP 7 Minutes

Partner 1: 7 Air Squats

Partner 2: 7 Air Squats

Partner 1: 5 Push Ups

Partner 2: 5 Push Ups

Partner 1: 3 Pull Ups

Partner 2: 3 Pull Ups