HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400m Run

30 Double Unders

5 Power Snatches (R+135/95, Rx 115/75)

Rest 5:00

AMRAP 5:

Buy-In: 400m Run

30 Double Unders

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

Rest 5:00

AMRAP 5:

Buy-In: 400m Run

30 Double Unders

15 Power Snatches (R+75/55, Rx 65/45)

MODIFICATIONS

DOUBLE-UNDERS

Decrease the reps / Attempts within :45 /Single Unders x 50

POWER SNATCH

Decrease the load – think 5 pretty reps in a row – that’s the right loading.

Hang Power Snatch

Injuries/Limitations – Use a DB/KB

Snatch Pulls

Three 5-min AMRAP’s with a "long" 5-min rest. Just enough recovery to bring the fire for the next AMRAP! We can push the threshold here.

As we tackle each AMRAP, the load decreases and the repetitions go up. It will get very grippy.

After the row, we are looking at ~3:00 of Double-Under/Snatch work

Each round of the DU/PS round is designed to take about ~1:00. Have your athletes consider this when selecting the load. The loading descends from moderate to very light.

B: Metcon (No Measure)

4 Rounds

10 Weighted AbMat Sit-Ups (Heavier Dumbbell)

10 Weighted AbMat Sit-Ups (Lighter Dumbbell)

10 AbMat Sit-Ups (Unweight)

Rest As Needed Between Sets. Hold DB against chest

C: Metcon (No Measure)

IF TIME COOL-DOWN

GROUP STRETCH

There may not be a lot of time at the end of today’s workout for any additional work, so we suggest

Target areas: Lower Back & Shoulders – Hold Child’s Pose for 2:00)