HomeGrown AthletX - Functional Fitness

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A: Front Squat (Tempo)

On the 2:00 x 5 Sets:

3 Tempo Front Squats

3 Seconds Down + 3 Seconds Hold

Start at 60% and Build to Moderate wt.

B: Metcon (Time)

5 Rounds
15 Chest-to-Bar Pull Ups

17/13 Cal Row or Ski or 12/9 Cal Bike

9 Thrusters (R+115/75, Rx 95/65)

MODIFICATIONS/SCALING OPTIONS

PULL-UPS

15-10 Chest-to-Bar Pull Ups

15-10 chin to bar pull ups

15 Banded Strict Pull-Up

15 Jumping Pull Ups

15 Ring Rows

We are looking at a 12-18 minute workout. with a 20min time cap.

Rounds will average between 2:00-3:00.

Scoring – total time to complete the workout.

CHEST-TO-BAR PULL UPS

Pick a number that can be performed in 3 sets and under 1:00

To do all 15 reps of this workout, we recommend that your athletes should be able to do 10 consecutive C2B pull-ups.

CALS

The time spent on the cals should fall between :30-1:00

THRUSTER

Heavy enough to make your athletes just not want to, but they can.

Athletes can pick a load that would push 1-3 sets across all rounds

THRUSTERS (<:30)
Decrease load

Dumbbells / 1 Dumbbell

Front Squat

Push Press

Injured: Seated Strict Press

C: Metcon (No Measure)

Cool Down
GROUP STRETCH

1:00 Child’s Pose + Groin Stretch

:30 Figure 4 (each side)

:30 Eagle Arms (each side)

1:00 Couch Stretch (each side)