December 1, 2021 - No Comments!

12/01/2021

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
5 Inchworm Push-Ups

10 Alternating Scorpions

10 Prone PVC Pipe Passovers

10 Alt V-Ups

10/10 Single Leg Glute Bridges

B: Warm-up (No Measure)

Barbell Primer
5 Sets, Building weight

2 Muscle Snatch

2 Snatch Grip Push Press

2 Snatch Balance

2 Overhead Squat

C: Squat Snatch (18:00 Running clock)

3 Sets For Load:

4 Reps @ 75%

Rest 1:30

3 Reps @ 80%

Rest 1:00

2 Reps 85%+

- Rest 2:00 B/T Sets

*Reps can be touch and go or singles (Athlete choice)

% based on 1RM Snatch

*Record heaviest 2 reps

D: Metcon (Time)

10/8 Cal Row Ski or Bike 7/5

20 Alt DB Snatch (R+50/35, Rx 40/25)

30/24 Cal Row Ski or Bike 21/17

20 Alt DB Snatch

10/8 Cal Row Ski or Bike 7/5

How fast can you go?!

Goal: 4:00-7:00

Time Cap = 7:00

E: Metcon (No Measure)

If time permits: Midline
4 Sets

15 Russian Plate Twist

20 V-Ups

-Max Hollow Hold

Published by: Breanne Feudale in Uncategorized

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breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 
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