HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Pigeon Pose on Box: 50 Seconds Each Side
Box Supported Ankle Stretch: 50 Seconds Each Side
B: Warm-up (No Measure)
30 Seconds Each:
Jog in place
Spidermans
Slow Air Squats
Side to side hops
Mountain Climbers
Cossack Squats
Butt Kickers in place
Frog Hops
Box Step-ups
High Knees in place
Push-up to Down Dog
Lateral Box Step-overs
High Skip in place
Slow Burpees
Box Step-ups
C: Metcon (4 Rounds for reps)
On the 2:00 x 4 Rounds:
7 Bar Muscle-Ups (Sub C2B)
7 Double DB Power Cleans (R+50/35, Rx 40/25)
Max Forward Step Alt Double DB Front Rack Lunges
*Home MU sub = pendlay rows
*try to get 10-16 lunges each round
Note: Record max lunges for each round
D: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (R+115/75, Rx 95/65)
6 Burpee Box Jump Overs (R+24/20, Rx20/16″)
Rest 2 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (R+135/95, Rx 115/75)
6 Burpee Box Jump Overs
Rest 2 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (R+155/105, Rx125/85)
6 Burpee Box Jump Overs
* The runs should take around 2 mins or less to complete, giving you about 3 mins to work through the inside work
*Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets
*Try 2+ rounds on each