April 27, 2022 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
50/50ft SA Bottoms Up KB Waiters Walk or DB

15 Banded Goodmornings

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

8-10 Push-Ups

B: Metcon (No Measure)

12:00 EMOM (4 Sets)

min 1: 12 Dumbbell Bench Press

min 2: 8/8 BB Single Leg Romanian Deadlift

min 3: 100ft Dual KB/DB Front Rack Carry

Load: Choice

We are looking to challenge loading here on each of these movements, but only to the point where we are able to maintain form and hit the key points of performance we are looking for.

For the single leg Romanian deadlift, we are looking to use a barbell, however we can use dual kb/db or go to a single kb/db cross-loaded. Look for anti-rotation here and do not let the athletes twist as they move into this movement.

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3 Wall Walks

10 Dual DB Step-Overs (R+24/20, Rx20/16″) (R+35/25, Rx 25/15)

Goal: 4+ Rounds

Published by: Breanne Feudale in Uncategorized

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