May 27, 2021 - No Comments!

5/27/2021

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for Quality
6 Tempo Ring Rows (3sec down, explode up)

50m Single Arm DB/KB Farmers Walk

12 Single DB/ KB Waiter Squats (6 each arm)

B: Metcon (Time)

5 Rounds
250m Run

50m Double Dumbbell Overhead Carry (R+50/35, Rx 40/25)

12 Reverse Step Single DB Alt Lunges (6 each side)

10-15 minute workout. 20min time cap.

Holding wt OH with a high heart rate is challenging.

We can approach this workout as a full throttle "let’s go!" or as practice.

Going "full throttle" is an obvious approach, but for "practice" we can spend a certain amount of time under tension going for distance.

Scoring – total time to complete the workout.

RUN

For 250m, we are looking at ~1:00 of work

Row or Ski 15/10 cals or bike 12/9 cals

DB OH CARRY

lock arms out over head

LUNGES

Hold DB by side

MODIFICATIONS

DB OH CARRY

Standing Alternating Strict Press (one arm is always straight as the other presses x 12 reps each side

LUNGES

box step up

Published by: Breanne Feudale in Uncategorized

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