HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds for quality
(10min Cap)

10 90/90 Hip Flow

10 Alternating Scorpion

Stretch (5/5)

10 Samson Walking

Lunge (5/5)

B: Back Squat

Every 2:00, 5 Sets

Set 1: 3 Reps @ 70-75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 80%

Set 5: Max Reps @ 80%

Goal today is building more volume at 80% of our back squat.

Record Set 5 and notes for 80% weight

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP
20/16 Cal Row or Ski or 14/12 Cal Bike

15 Toes to bar

10 Power Snatches (R+95/65, Rx 75/55)

*Add 2 reps to the Snatches each round

Goal: 5+ Rounds