HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
:50s Each with :10s transition
Easy Row Bike or Ski
Easy Single Unders
PVC Pass Throughs
Moderate Row Bike or Ski
Quick Single Unders
PVC Straight Leg Swings (:25s Each leg)
Faster Row Bike or Ski
High Knees Single Unders
PVC Overhead Squats
B: Metcon (3 Rounds for reps)
3 Rounds
9 Strict Pull-Ups
18 Hollow Rocks
27 AbMat Sit-Ups
*10min time cap
*Home Sub heavy bent over rows
C: Metcon (Time)
85/57 Cal Row/Ski or 60/40 Cal Bike
50 Single Arm DB Hang CJ (R+50/35, Rx 40/25)
400m DB Run
30 C2B Pull ups
400m DB Run
50 Single Arm DB Hang CJ
85/57 Cal Row/Ski or 60/40 Cal Bike
*Stimulus: 20-30min
*For the single arm hang clean and jerk, you will Swing the DB b/t the legs like a Kettlebell, Push press or push jerk the weight overhead
*Switch arms however you see fit (Every 1, 3, 5…)
*Choose a weight that allows you to complete 35+ unbroken reps when fresh
*Home pull-up Sub bent over rows, cal 60 box jump
Published by: Breanne Feudale in Uncategorized