May 10, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

20 Power Snatches (R+95/65, Rx 75/55)

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

This one is a lung-burner! Light loading tells us that we can go for big sets, only breaking due to fatigue and not because the bar is too heavy. Think light and nasty!

Time Ranges: 8-12

15min Time Cap

Aim to complete each movement ~2:00 or under. This is a guide, not a hard rule.

No movement should exceed 3:00. If so, the athlete’s weight may be too heavy or burpee reps were not scaled appropriately.

Loading on the barbell should allow for approximately 2-4 sets. Remember the loading should feel light.

Lateral Burpee Over the Bar doesn’t require full hip extension at the top, therefore it’s possible to move a little faster by staying low in the jump over.

Fast workout! (Even though it may not feel like it.

Reminder: Quality Movement is a non-negotiable!

This is a fast workout and should be scaled to achieve that effect – lung burner!

B: Metcon (No Measure)

4 Rounds
1:00 Weighted Plank

30sec Weighted Hollow Hold

Published by: Breanne Feudale in Uncategorized

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