HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 (Inchworm Push-Up + Squat)

:30sec KB Dead-Bug

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8 Kip Swings

:30sec Jump Rope Practice

B: Deadlift

3 Rounds

9-7-5

R: 20sec b/s

---Rest 2:00---

start @ 60% and increase weight each round

*Record heaviest round

C: Warm-up (No Measure)

WOD Prep
Power Clean + 5 Front Squats

3-5 Reps of Toes to Bar Option for the Day

25-30 Double Unders or Single Unders

—

Squat Clean + 4 Front Squats

3-5 Reps of Toes to Bar Option for the Day

25-30 Double Unders or Single Unders

—

*progress with load then adjust for final working weight

D: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP
9 Toes to Bar

3 Front Squats (R+205/145, Rx155/115)

45 Double Unders

Goal: 4-5 Rounds

E: Metcon (No Measure)

Time permitting - core finisher
3 Rounds

20 V-Ups

10 Alternating Plank Bird-Dogs (2sec pause)

R: as needed