February 12, 2022 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Rowing Golf Warm-Up

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

*Fastest is 4:01

Specific Prep

2 Rounds

8 KB Deadlifts

6 Russian KBS

4 American KBS

10 Alternating Step-Ups

5 Box Jumps

10 Sumo Deadlifts

5 Upright Rows

B: Metcon (Time)

In Teams of 3 For Time

150 Burpees

150 American KBS (R+70/53, Rx 53/44)

150 Box Jumps (R+24/20, Rx20/16″)

150 Sumo Deadlift High Pull (R+75/55, Rx 65/45)

*Partition in any order you want. Only 2 partners can be working at a time while the 3rd partner rests

Goal: 20:00-30:00

Time Cap: 35:00

C: Warm-up (No Measure)

If time permits: Stretching
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

10/10 Side Lying Thoracic Rotations

2:00 Standing Straddle w/weight

Published by: Breanne Feudale in Uncategorized

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