HomeGrown AthletX - Functional Fitness
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