HomeGrown AthletX - Functional Fitness

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A: Push Press

15 min. to Build to a HEAVY 5 rep Push Press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
8 Lateral Burpee Over Dumbbell

10 Dumbbell Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

12 Single-Arm Dumbbell Clean & Jerk (50/35#)

MODIFICATIONS/SCALING OPTIONS

8 Lateral Burpee Step-Over Dumbbell

10 Dumbbell SL DL (5 each side)

Let’s take the first half of class to build to a heavy 5 rep Push Press (approx. 15 min.)

The second half will be our workout. Faster rounds than yesterday, but with simpler movements.

Rounds will average ~2:00

We are looking for athletes to aim for 5-7 rounds

Three relatively simple movements, but challenging when combined.

The Lateral Burpee Over DB and DB Box Step-Over are quite similar in terms of hip function. This constant flexion of the hip will create havoc on the spine. This is a hot spot to watch for.

LATERAL BURPEE OVER THE DUMBBELL

Two-feet leave the ground at the same time.

DUMBBELL BOX STEP-OVER

Performed with one dumbbell supported in any appropriate style (i.e., by the side; on the shoulder; in the front rack with both hands, etc.)

Although only 10 reps, with the fast turnover it will get grippy quick. Consider having your athletes take deliberate :5 breaks.

SINGLE-ARM CLEAN & JERK

One dumbbell – ground to shoulder to overhead

Perform 6 reps on the right side and 6 reps on the left side. Athletes can manage the reps however they like, as long as 6 are performed on each side every round.

Coming off the DB Box Step-Over, grip may become a factor. Consider having your athletes use a hook grip and/or flash open the fingers (loosen the grip slightly), as the DB is being lowered from the shoulder to the ground.