HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Weight)

Hang Cluster Ladder
On the 1:30 x 6 Sets:

Set 1 – 10 CTB Pull-Ups + 3 Hang Clusters

Set 2 – 10 CTB Pull-Ups + 3 Hang Clusters

Set 3 – 10 CTB Pull-Ups + 2 Hang Clusters

Set 4 – 10 CTB Pull-Ups + 2 Hang Clusters

Set 5 – 10 CTB Pull-Ups + 1 Hang Cluster

Set 6 – 10 CTB Pull-Ups + 1 Hang Cluster

*Build in weight each set.

* use a band on C2B if needed

Record Heaviest single rep

B: Metcon (Time)

3 Rounds:

15 Front Squats (R+95/65, Rx 75/55)

25 Double Unders

1000m Run

3 Rounds:

12 Thrusters (R+95/65, Rx 75/55)

25 Double Unders

1000m Run

3 Rounds:

9 Hang Squat Clean Thrusters (R+95/65, Rx 75/55)

25 Double Unders

C: Metcon (No Measure)

Static Position Holds
Accumulate The Following Totals:

A) 2:00 Bottom of Front Squat (R+75/55, Rx 65/45)

B) 2:00 Barbell Overhead

C) 2:00 Bottom of Overhead Squat