HomeGrown AthletX - Functional Fitness

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A: Strict Gymnastics (AMRAP 7)

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

10 Alternating Pistols

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

10 Alternating Pistols

3 Pausing Strict Handstand Push-ups

3 Strict Handstand Push-ups

10 Alternating Pistols

*Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

*Pistols Stay Fixed at 10 Reps in Between Each Round. scale as needed

*Pausing Strict Handstand Push-ups: 1 Second with Head touching the Floor but don't rest on head

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
1000m Run

Max Rounds in Time Remaining:

15 Box Jump (R+24/20, Rx20/16″)

12 Double DB Alt Renegade Rows (R+50/35, Rx 40/25)

9 Double DB Power Cleans

*Today’s AMRAP workout begins with a buy-in of 1000m that only happens once

*After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining

*Your score for the day is total rounds + reps completed (1000m run doesn’t count towards score)

*BOX JUMP-you need to stand to full extension on top of the box

*DOUBLE DB POWER CLEANS

Choose a moderate set of DBs that allows you to clear this station in 1-3 sets

*Only one head of the DB needs to make contact with the floor in the bottom

*Ensure the elbows finish forwards of the body at the top of each rep