November 23, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Choice Machine

6/6 Single Leg DB/KB Squat with Leg Lift (Light)

6/6 Single Arm DB/KB Upright Row

6/6 Single Arm DB/KB Strict Press

:30sec Handstand Hold

B: Warm-up (No Measure)

Pistol Modifications
-Box Pistol Step-Down

-Pistol Sit to Box

-Heel Elevated w/weight Counter Balance

-Leg Behind KB Front Rack Pistol

C: Metcon (6 Rounds for calories)

3:00 AMRAP, 1:30 Rest, 6 Sets

10 Strict Handstand Push-Ups

12 Alt Pistols

10 Alt DB Snatch (R+60/40, Rx 50/30) (try to make this heavy so you have to power snatch, not muscle snatch)

-Max Cal Machine

Goal: ~ 1:00 +/- :15sec on Machine

SUBS: For the DB Snatch we can move towards a hang position and adjust loads

Published by: Breanne Feudale in Uncategorized

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