HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Banded Shoulder Prep
-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Banded Single Arm Straight Arm Lat Pull-Down
-15 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral
Shoulder Raises
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2 Rounds
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
B: Metcon (AMRAP - Reps)
Handstand Push-Up Density
7:00 AMRAP
5 Unbroken Strict Handstand.
Focus today is on building density in the handstand pushup. This means performing more reps in a shortened period of time.
Rx: 3 Unbroken strict Handstand Push-Ups
SUB : 5 Ab mat HSPU or 5 Box Handstand Push-Ups
C: Metcon (AMRAP - Rounds and Reps)
16:00 AMRAP
15/12 Cal Row or Ski or 11/8 Bike
12 Push-Ups
20 Abmat Sit-Ups
2 Wall Walk
*add 1 Wall Walk Each Round
Goal: ~5 Rounds
SUB: 10 Band Assisted Push-Ups
Our ideal scale for the push-up would be a band assisted pushup to keep athletes with quality movement and moving as a moving plank position.
Published by: Breanne Feudale in Uncategorized