Tuesday, January 3, 2023

BUILT Program

Conditioning

GYMNASTIC RE-TEST

AMRAP 14

Climb the Ladder:

Rx:

3 Toes-to-Bar (+3 reps / round)

10 Double DB/KB Deadlifts (50s/35s)

8/6 Calorie Row

Scaled:

AMRAP 14

Climb the Ladder:

3 Knee Raises (+3 reps / round)

10 Double DB/KB Deadlifts (35s/25s)

8/6 Calorie Row

Stimulus: Sustain

Target: Complete round of 15 - 21 T2B. Compare to Nov. 22 and try to beat your own score. Use the same scales.

Skill Development

10 - 15 Mins Practice

Practice the following skills, progressing to the next option when able:

a) Headstand

b) Headstand to forward roll

c) Headstand to Freestanding Handstand Push ups

d) Sets of 2+ freestanding HSPU