HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1 Minute Each
Spiderman
Samson stretch (:30s Each Side)
Push-up to Down Dog
Plank
Side Plank (:30s Each Side)
Hollow Hold or rock
B: Squat Snatch (Heavy Complex)
Heavy Complex:
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat
*We’ll start by working a 3-rep complex that is designed to be completed unbroken. "Heavy" is relative based on the athlete
*For athletes with excellent technique, the goal will be to build up in weight
*For athletes who need more work on mobility or technique, keep the weight lighter.
*This first piece is for everyone, regardless of where they are with this movement
Note: Record heaviest complex
C: Metcon (Time)
40/30 Cal Row/Ski or 30/21 Cal Bike
20 Squat Snatches (R+115/75, Rx 95/65)
40/30 Cal Row/Ski or 30/21 Cal Bike
*This shorter cardio and weightlifting workout is designed to take between 6-10 minutes
*SQUAT SNATCHES-Choose a light-moderate weight that you could cycle for reps. This should be a station that can be completed in less than 4 minutes (5 reps on the minute)
**For athletes who struggle with technique or mobility, there are several options:
1) Lower the weight and complete as squat snatches
2) Complete these as power snatches instead
3) De-construct the squat snatch into: power snatch + overhead squat
*Home cal sub 400m Run
Published by: Breanne Feudale in Uncategorized