HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for quality
100m Run
8/8 BB Single Leg Romanian
Deadlift
6 (Inchworm Push-Up + Squat)
10 BB Weighted Dead-Bug
10/10 Glute Bridge March
B: Metcon (No Measure)
Workout Primer
W/empty barbell
5 Hang Power Cleans
5 Front Squats
5 Push Press
3 Thrusters
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w/working weight KB
10 Russian KBS
5 Burpees
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Add weight to Barbell
3 Power Cleans
2 Hang Squat Cleans
3 Thrusters
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w/working weight KB
5 American KBS
5 Bar Facing Burpees
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1 Round
9 American KBS
7 Thrusters
C: Metcon (Time)
3 Rounds
18 KBS (R+53/35, Rx44/26)
15 Thrusters (R+95/65, Rx 75/55)
12 Bar Facing Burpees
Rest 5:00
1 Round
54 KBS
45 Thrusters
36 Bar Facing Burpees
Goal:
8:00-10:00/Set
Time Cap = 30:00
SUBS: For the KBS and Thruster we are most concerned with maintaining midline. So, the scale to allow for best overall movement would be to go to a light KB and russian
swings for KBS and for the Thrusters, subbing out the barbell and working into DB thrusters will allow for more free movement, limiting overextension in the spine
Published by: Breanne Feudale in Uncategorized