November 5, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
20 Jumping Jacks

10 Up dog down dog

10 Glute Bridges

10 Russian Baby Makers

B: Metcon (AMRAP - Rounds and Reps)

250m Run

9 Deadlifts (R+ 275/185, Rx 225/155)

250m run

9 Push-ups knee tucks

*Your score today will be the total Round + Reps completed at the end of the 15 minutes

Choose weight, reps, and variations that allow you to complete at least 4 rounds today

*This averages out to just under 1 minute per station

C: Metcon (Time)

Row/Ski Endurance
3,000m Row/Ski

On the 0:00: 21 GHD sit up on wall ball w/ feet anchored

On the 4:00: 18 GHD sit up on wall ball

On the 8:00: 15 GHD Sit-Ups on wall ball

On the 12:00: 12 GHD Sit-Ups on wall ball

On the 16:00: 9 GHD Sit-Ups on wall ball

On the 20:00: 6 GHD Sit-Ups on wall ball

*Home row/ski sun step ups

Published by: Breanne Feudale in Uncategorized

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