HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
250m jog

:30/:30 Pallof Press Hold

8/8 Staggered Stance Barbell Good-Mornings

10 Barbell Back Squats

1 Wall Walk to 15sec Nose Facing HS Hold

B: Back Squat

Every 2:30 for 10:00

Set 1: 10 Reps @ 65%

Set 2: 10 Reps @ 65%

Set 3: 10 Reps @ 65%

Set 4: 10 Reps @ 65%

Rest as needed b/t Sets

C: Warm-up (No Measure)

WOD Primer
10 Kip Swings

10 Ring Rows

5 Hang Muscle Cleans

5 Front Squats

1 Wall Walk to 15sec Nose Facing HS Hold

Then… add loads and work up to working movements and weight on barbell

D: Metcon (Time)

Open Prep Conditioning
18 Chest to Pull-Ups

6 Wall Walks

12 Squat Cleans (R+135/95, Rx 115/75)

15 Chest to Bar Pull-Ups

5 Wall Walks

10 Squat Cleans (R+155/110, Rx125/85)

12 Chest to Bar Pull-Ups

4 Wall Walks

8 Squat Cleans (R+175/125, Rx135/95)

9 Chest to Bar Pull-Ups

3 Wall Walks

6 Squat Cleans (R+195/140, Rx145/105)

Goal Time Domain: 11:00-18:00

Time Cap: 20:00