October 25, 2022 - No Comments!

10/25/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:15 Passive Hang + :15 Active Hang

:30sec Plank

:30sec Hollow Hold

8 Bar Kip Swings

6-8 Jumping Pull-Ups

:15/:15 Side Plank

B: Metcon (No Measure)

Gymnastics Focus
8:00 EMOM

8-12 Kipping Pull-Ups or Butterfly Pull-Ups

Options:C2B Butterfly, Butterfly, C2B kip, kip, Banded Strict Pull-Ups or toenail Spot Pull-Ups

*Strength Base: 5-8 Strict Pull-Ups

C: Metcon (AMRAP - Rounds and Reps)

"Moonrise Kingdom"

14:00 AMRAP

10 Dual DB Renegade Rows

10 Dual DB Hang Snatch

25m DB High/Low Carry (12.5m down, 12.5 back)

20 Abmat Sit-Ups

Load: (R+35/25, Rx 20/10)

* This should be a muscular endurance/stamina workout rather than a cardio workout.

Goal: ~6 Rounds

Published by: Breanne Feudale in Uncategorized

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