HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10 Up dog down dogs
10 Glute Bridges
10 Single Leg Glute Bridges (Right)
10 Single Leg Glute Bridges (Left)
10 Alternating Bird Dogs
10 Front Plank to Push-up Plank
10 Scap Pull-ups
B: Strict Gymnastics
Quality
100% of Max Effort Strict Handstand Pushups
100% of Max Effort Strict Pull-Ups
Rest 1:00
80% of Max Effort Strict Handstand Pushups
80% of Max Effort Strict Pull-Ups
Rest 1:00
60% of Max Effort Strict Handstand Pushups
60% of Max Effort Strict Pull-Ups
*Sets do not need to be unbroken, but we are moving with a purpose here.
*Home pull up sub bent over rows
*HSPU sub L-sit DB strict press
C: Metcon (5 Rounds for time)
Every 4 Minutes x 5 Rounds
30 Air Squats
250m Run
7 Clean and Jerks (R+115/75, Rx 95/65)
*In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window
*New rounds begin every 4 minutes [0-4-8-12-16]
*Record your times for each round, as your final score will be the slowest of the 5 efforts
*These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between
*AIR SQUATS-Choose a rep number that takes about 1 minute to complete. Ensure we’re meeting the full range of motion during this faster movement
*CLEAN AND JERKS-Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh
Within the workout, we’re looking for touch-and-go sets or very fast singles. This station should be cleared in less than 1 minute
Published by: Breanne Feudale in Uncategorized