October 7, 2020 - No Comments!

10/07/2020

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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

Leave a Reply

The dream is free. The hustle is sold separately.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
[contact-form-7 id="4893" title="Sign up"]