HomeGrown AthletX - Functional Fitness
A: Metcon (5 Rounds for calories)
5 Rounds x AMRAP 3:
12 Single DB Box Step-ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)
8 Burpee Box Jumps
Max Calories
Rest 1 Minute Between Rounds
We’ll work some intervals today that flow as 3 minutes of work and 1 minute of rest
After completing the two stations on the box, athletes will go for max calories with time remaining in the 3-minute window
*The score is the sum total of the 5 sets of calories
Athletes should have at least 1 minute on the machine, so adjust the reps and weight on the first two movements to allow for that
SINGLE DUMBBELL BOX STEP-UPS
Alternate legs every rep for a total of 6 each side
Choose a weight that allows for unbroken sets of 12
Stand to full extension on top of the box
You can hold the dumbbell wherever you’d like for this movement
BURPEE BOX JUMPS
You can step or jump out of the burpee, but should jump up to the box for R+ & RX
Stand to full extension on top of the box
MODIFICATIONS
SINGLE DUMBBELL BOX STEP-UPS
24 Single Dumbbell Step Back Lunges
BURPEE BOX JUMPS
16 Burpees
CALS
Max Shuttle Runs [10 Meters]
B: Metcon (No Measure)
3 Rounds not for time
9 Ring Push up w/ external rotation
15 Barbell Bent Over Rows
Max Unbroken Strict Handstand Push-ups
Rest 1 Minutes Between Sets
Build on Weight and Hold Unbroken Sets of the Bent Over Rows
Published by: Breanne Feudale in Uncategorized