HomeGrown AthletX - Functional Fitness

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A: Front Squat

5 Sets, resting as needed between:

1 Pausing Front Squat (2s in bottom)

2 Front Squats

All percentages based on 1RM Front Squat:

Set 1 – 55%

Set 2 – 60%

Set 3 – 65%

Set 4 – 70%

Set 5 – 75%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
75/50 Cal Row/Ski or 50/35 Cal Bike

50 Single DB Hang Clean and Jerks (R+50/35, Rx 40/25)

50 Single DB Reverse Lunges

50 Double DB Deadlifts

Looking to grind through this 15-minute workout that consists of mostly weightlifting movements

Your score for the day is total rounds and reps completed

The goal is to choose weights that allows you to complete at least 1 round

SINGLE DUMBBELL HANG CLEAN AND JERKS

This should be a weight that you can move for 20 reps unbroken when fresh

We’ll alternate arms every 5 reps today

After swinging the DB between the Knees like a Kettlebell, you can push press or jerk the weight overhead

SINGLE DUMBBELL REVERSE LUNGES

Hold the dumbbell however you’d like here (hang, goblet, shoulder)

Alternate legs on every reps

The back knee should touch the ground in the bottom but not slam. Be nice to your knees

MODIFICATIONS

75/50 CAL ROW/SKI or 50/35 CAL BIKE

60 Shuttle Runs [10 Meters]