HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
10 Jumping Jacks

10 Deep Lunge Mountain Climbers

10 Alt Scorpions

10 Alt V-Ups

B: Metcon (Time)

Row or Ski to 1000m w/Partner
*switch every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 rows to 200m. If partner 2 goes to 205m then both partners must complete 5 burpees. Continue until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

*Record time: Fastest time is 4:01

C: Metcon (AMRAP - Rounds and Reps)

25:00 AMRAP
For Reps w/Partner

500m Farmers Carry (R+50/35, Rx 40/25)

----

AMRAP in Remaining Time

50 Synchro Air Squats

400m Run w/partner

30 Strict Pull-Ups *split workload

*Partners will walk together on farmers walk, but only one partner is carrying the DB's

*400m Run = 40 Reps

*400m Run =40/32 cal bike

Goal: 3+ Rounds of AMRAP

*Today is a fun partner workout with varying styles of work with your partner. Split the work on the farmers carry, then we move into synchro air squats, running together on the 400m run and split workload on the strict pull-ups. We assume most will finish the farmers carry in 5-6min. Grip will be a factor, but then we head into air squats and running before strict pull-ups. Goal is 3+ rounds.

R+: as prescribed

Rx: Banded Strict Pull-Ups

SUB: Toenail Spot Pull-Ups