October 15, 2020 - No Comments!

10/15/2020

HomeGrown AthletX - Functional Fitness

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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

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breanne@hgxfit.com

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San Carlos, CA
94070

 
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