HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

-------

2 Rounds

8 (Inchworm Push-Up + Squat)

10 Glute Bridge

:15sec Dead-Hang + :15sec

Active Hang

B: Back Rack Lunge (For Load)

20 Alt Reverse Step Back Rack Lunge

4 Sets

*build in weight each round to

make it as heavy as possible

R: 1:00 b/s

*Record Heaviest Weight.

C: Metcon (3 Rounds for time)

Every 12:00 for3 Rounds 36:00
400m Run

25 Air Squat

20 Push-up

15 Chest to Bar Pull-ups

20 Push-up

25 Air squat

400m Run

Goal: 7:00-11:00/

Round, Cap: 11:00/Round

RX: Every 12:00 for 36:00

400m Run

20 Air Squat

15 Push-up

10 Pull-Ups

15 Push-up

20 Air squat

400m Run

SUB: Every 12:00 for 36:00

200m Run

20 Air Squat

15 Elevated Push-up

20 Ring Rows

15 Elevated Push-up

20 Air squat

200m Run

Today, is all about body weight conditioning - So hit it steady and hard. The goal is to have at least 1- 2min rest between rounds. We are looking for each movement to go relatively close to unbroken while at the same time maintaining quick and steady transitions.