October 1, 2020 - No Comments!

10/01/2020

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

PVC Pass Through

PVC around the world

Lateral Hops Over PVC Pipe

Push-up to Down Dog

Spidermans

Lateral Hops Over PVC Pipe

PVC Overhead Squats

PVC Sotts Press

B: Strict (21-15-9)

Strict Pull-Ups

Strict Toes to Bar

Strict Ring Dips or bench Dips

*10min time Cap

*Home Subs pull ups=DB rows, T2B=v-ups

C: Metcon (AMRAP - Reps)

AMRAP 3:

250m Run

15 Lateral Barbell Burpees

Max Overhead Squats (R+75/55, Rx 65/45)

Rest 3min

AMRAP 3:

250m Run

12 Lateral Barbell Burpees

Max Overhead Squats (R+95/65, Rx 75/55)

Rest 3min

AMRAP 3:

250m Run

9 Lateral Barbell Burpees

Max Overhead Squats (R+115/75, Rx 95/65)

Rest 3min

AMRAP 3:

250m Run

6 Lateral Barbell Burpees

Max Overhead Squats (R+135/95, Rx 115/75)

*Score is # of Overhead Squats completed

Published by: Breanne Feudale in Uncategorized

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