HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

10 Up Dog Down Dog

10 Alt Spidermans Stretch

10 Frog Hops

20 Banded Pass Through

20 Banded Pull Aparts in front of chest

20 Banded Pull Aparts overhead

10 Banded OHS

B: Power Snatch (Wave)

12 Sets of 1

Set 1: 79%

Set 2: 82%

Set 3: 85%

Set 4: 82%

Set 5: 85%

Set 6: 88%

Set 7: 85%

Set 8: 88%

Set 9: 91%

Sets 10-12: 88%

*All Sets Based of 1RM Power Snatch

Rest as Needed Between Sets

Record Set 9 at 91%

C: Metcon (Calories)

AMRAP 16
Max Calorie

[On the 0:00]: 21 Kettlebell Swings (R+53/35, Rx44/26)

[On the 2:00]: 21 AbMat Sit-ups

[On the 4:00]: 21 Kettlebell Swings

[On the 6:00]: 21 AbMat Sit-ups

[On the 8:00]: 21 Kettlebell Swings

[On the 10:00]: 21 AbMat Sit-ups

[On the 12:00]: 21 Kettlebell Swings

[On the 14:00]: 21 AbMat Sit-ups

*The goal of this 16 minute piece is to accumulate max calories on the Row Ski or bike

*This progress will be interrupted by other movements that take place every 2 minutes

*The workout begins on the 0:00 with 21 kettlebell swings

*Choose a moderate weight Kettlebell that you are able to swing unbroken for all 4 sets

*These are full swings that finish all the way overhead with the arms perpendicular to the ground

*After completing the 21 reps of swings or sit-ups, you’ll transition back to the Row/ski or bike until the next round begins

*This format will work out to around 1 minute on the row/ski or bike for each round

*Your score at the end of the workout is total calories completed on the row ski or bike

*Home row/ski or bike sub =step ups