HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Cardio Choice

min 2: 8/8 Single Leg Pistol Step-Downs

min 3: 10 KBS + 10 Goblet Squats

min 4: :20/:20 Paloff Press Hold

B: Front Squat

Every 2:30 for 12:30

5 Reps @ 90% of 5RM

3 Reps @ 100% of 5RM

3 Reps

3 Reps

3 Reps

*increase last 3 sets to 3RM.

If weights are feeling heavy this week, please don not increase.

*Record heaviest 3RM

C: Warm-up (No Measure)

WOD Primer

C1: Metcon (Time)

6 Rounds for Time

12 Alt Pistols

6 Power Snatch (R+135/95, Rx 115/75)

Time Domain: 5:00-9:00

Time Cap: 15:00