October 30, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds of

8-10 Plate A-T-Y-W

10 Plate Prone Drag


2 Rounds

10 Glute Bridge

10 band Face Pulls

10 alternating plank shoulder taps

B: Metcon (Time)

In Teams of 3
90 Bench Press (R+175/115, Rx135/95)

60 Abmat Sit-Ups

30 Wall Walks

60 Abmat Sit-Ups

30 Rope Climbs

60 Abmat Sit-Ups

Goal: 25:00-30:00

Time Cap = 35min

SUB: We can sub the bench to db bench for anyone with shoulder impingement issues that has a problem with the barbell. We can also sub floor press to limit the range of motion or go to elevated ring pushups. For the wall walks, have athletes utilize a box and walk feet to the box. For rope climbs, pull to stands or supine grip ring rows would be the best alternative today.

Today, we are hitting a fun team workout, where we will always have one partner working, one holding a "Pumpkin" and the other partner resting. The idea here is that we work into a workout with more rest than work so that each set is done fast an efficiently. We should expect that the bench press move in the range of 5-10 reps at a time. We should hit sets of 20 on the abmat sit-ups. When we hit the wall walks today we can either go with 1-1-1 rotating until each partner has done 10 or we can have athletes hit it as quick short sets of 2-4 reps at at time until completion. For the rope climbs this will be quick and efficient with athletes doing a little round robin just cycling in one after the other. Because of the amount of stations today we can have teams start on different stations to work through the workout without having many bottlenecks today.

Published by: Breanne Feudale in Uncategorized

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