HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

100 Double Unders

50 Shoulder Taps

80 Double Unders

50 Shoulder Taps

60 Double Unders

50 Shoulder Taps

40 Double Unders

50 Shoulder Taps

20 Double Unders

50 Shoulder Taps

B: Metcon (Time)

400m Run, 40 Medicine Ball Squat Cleans (R+20/14, Rx 16/12)

400m Run, 40 Power Snatches (R+75/55, Rx 65/45)

400m Run, 40 Pendlay Rows

400m Run, 40 Overhead Squats

400m Run, 40 Step ups (R+24/20, Rx20/16″)

400m Run, 40 Thrusters

*Time cap: 30 min.

MODIFICATIONS

400 METER RUN

25/18 Cal Bike

30 Shuttle Runs [10 Meters]

40 POWER SNATCHES

40 Dumbbell Power Snatches

40 Kettlebell Swings

40 OVERHEAD SQUATS

40 Front Squats

40 Single Arm Dumbbell Overhead Squats (20 Each)

40 STEP UPS

40 Reverse Lunges