HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cardio Choice
10 Bootstrap Squats
10/10 Dynamic Clam Shells
8/8 Pistol Step-Downs
6 Scap Pull-Ups + 6 Kip Glides
8/8 Single Arm DB Push Press
B: Warm-up (No Measure)
Primer (10-15min)
BMU Progression:
Pistol Progression
3-4 Sets, increasing to working weights
Power Clean + 3 Push Jerks
C: Metcon (AMRAP - Rounds and Reps)
"Open House"
20:00 AMRAP
3 Shoulder to Overhead (R+185/125, Rx155/105)
5 Bar Muscle-Ups (sub Burpee C2B Pull-Ups or Burpee pullups)
8 Alt Pistols
Goal: 1:30-2:00/Round
10+ Rounds
D: Metcon (No Measure)
Friday finisher
3 Sets
Max DB Pinch Grip Hold (R+ 25/15, Rx 15/10 per hand)
R: 15sec
10 Barbell Curls
R: 15sec
Max Dual DB Overhead Hold (R+50/35, Rx 40/25)
R: 15sec
10 Barbell Strict Press
R: 60sec