December 2, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Strict Gymnastics

3 Rounds of Practice (Not for Score):

1:00 – Freestanding Handstand Holds or hold HS w/ feet on box or L-sit DB holds

1:00 – Hollow Hold

1:00 – Alternating Pistols

1:00 – 3-Pause Deficit Pushups*

*3-Pause Deficit Pushups: With hands on dumbbells or plates, 1s pause halfway down, 1s pause at the bottom range, 1s pause halfway up.

B: Metcon (Time)


Strict Presses (R+95/65, Rx 75/55)

After Each Set:

250m Run

15 AbMat Sit-ups

Today’s workout centers around our weightlifting movement: the strict press

After each round of descending rep strict press, you’ll complete some 250m and sit-ups

These other two movements utilize very little shoulders, which will allow us to maintain strong barbell sets

Your score is the total time it takes to complete the 10 rounds

We expect this workout to take between 20-25 minutes to complete.

Published by: Breanne Feudale in Uncategorized

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