November 9, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
100m Run

8/8 BB Single Leg Romanian


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


w/working weight KB

10 Russian KBS

5 Burpees


Add weight to Barbell

3 Power Cleans

2 Hang Squat Cleans

3 Thrusters


w/working weight KB

5 American KBS

5 Bar Facing Burpees


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



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

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