November 2, 2021 - No Comments!

11/2/2021

HomeGrown AthletX - Functional Fitness

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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

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