Thursday, January 28, 2021

HOME MADE Program

1. Strength

3 Rounds

6-8/Side Single-arm, half kneeling Press

6-8/side DB/KB from hip

Max effort Crusher/Goblet Grip Bicep Curls

Rest 1 - 2 Min

2. Conditioning

AMRAP 20

2 - 4 Wall Walks (pick # reps and stick to it)

14 Squat Jumps

24 Mountain Climbers

34 Double Unders OR Jumping Jacks

3. Mobility

5 Mins - 90/90 Sweeps*

*Advanced - in 90/90 position - lift back foot and hold as long as possible.

BUILT Program

1. Strength

E2MOM x 5 Rounds

1 Rep of 1+1/2 Deadlift*

*Heavier than last week

2. Conditioning

On a 9 Minute Clock:

6 Rounds

10 KB Snatches (53/35)

10 KB Squats (53/35)lbs

Then, in the remaining time,

Max Distance HS Walk OR HS Hold OR High Plank Hold