October 14, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

250m Run

10 Scapular Pull-Ups

10 Supine Grip Ring Rows

7/7 KB Windmill

B: Metcon (AMRAP - Rounds and Reps)

30:00 AMRAP

1000/850m Row

8 Rope Climbs

6/6 Turkish Get-Up (R+53/35, Rx44/26)

400m Run

*SUB: Rope Climbs if you don't have enough

16/16 Single Arm Ring Rows

Goal: 2+ Rounds

*Goal here today is on steady movement, while really working on strength and stability through the mid-line. We are starting off here with a strong effort on the row, into a big set of Rope Climbs then a big set Turkish get-ups, which will definitely take some time, before ending each round on a 400m Run, where we will be working on maintaining breath and posture.

R+: as prescribed

Rx: 6 Rope Climbs

SUB: 600/500m Row

10/10 Single Arm Ring Rows or 8 Pull to Stands

4/4 Turkish Get-Up 35/16#

200m Run

Published by: Breanne Feudale in Uncategorized

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