HomeGrown AthletX - Functional Fitness
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
Published by: Breanne Feudale in Uncategorized