Saturday, February 27, 2021

HOME MADE Program

1. Strength

EMOM 9

M1 - 3) 3 HSPU Negatives (tripod focus) OR Pike Push-up Negatives OR 1 - 2 Wall Walks

M4 - 6) 3 "Head-butt-knees" (no kick) OR Kick-up to HS with 30s Hold

M7 - 9) 2 - 5 Kipping HSPU OR Max Set HS Shoulder taps

2. Conditioning

For time:

60 Burpees

50 Goblet Step-back lunges

40 KB/GB Swings

30 Goblet Squats

20 DB/KB Push Press / side

10 Devil's Press

3. Core

Accumulate: 3 Mins Hollow Hold

BUILT Program

1. Strength

EMOM 9

M1 - 3) 3 HSPU Negatives (tripod focus) OR Pike Push-up Negatives OR 1 - 2 Wall Walks

M4 - 6) 3 "Head-butt-knees" (no kick) OR Kick-up to HS with 30s Hold

M7 - 9) 2 - 5 Kipping HSPU OR Max Set HS Shoulder taps

2. Conditioning

AMRAP 28, alternating movements with partner

24/20 Calorie Row

12 HSPU

24 Wallballs (24/20)