HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 for Quality
1:00 Row Ski or Bike
16 Glute Bridges
12 Alternating Box Step-Ups
8 Step-Down Box Jumps
4 Chin-Ups or 8 Supine Grip Ring Rows
B: Rope climb technique
-Sitting on Box, Find the Correct Foot Hold, Then Stand and Hold
-Then Standing, Hold High,
Then Lift Feet and Find J-Hook then stand on J-Hook
-Then Jump, Tuck Knees to Chest, find J-Hook then move hands to higher position on rope.
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Advanced athletes: Work on jumping and grabbing higher on the first pull. Also work on descending faster with the fireman descent.
C: Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP
2 Rope Climbs
20 Alt Step Fwd Double DB Lunges (R+50/35, Rx 40/25) (hold DB by sides)
15 Box Jump Overs (R+24/20, Rx20/16″)
27/19 Cal Row or Ski or 18/13 Cal Bike
Goal: 3-5 Rounds
SUBS: 4/4 Single Arm Supine Grip Ring Rows or 2
14 Alternating Step-Ups
Published by: Breanne Feudale in Uncategorized