HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
30 Air Squats

20/15 Cal Row or Ski or 14/11 cal bike

7 Power Clean and Jerks (R+115/75, Rx 95/65)

After completing the 3 movements, athletes will rest with whatever time remains

New rounds begin on the [0-4-8-12-16] These fast paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest

The score is the slowest of the 5 rounds

POWER CLEAN AND JERKS

Choose a light to moderate weight that can be cycled in 1-2 sets per round

This shouldn’t be a weight that requires single reps

B: Metcon (No Measure)

Midline
4 Rounds:

:20 Seconds wall ball GHD Sit-ups w/ feet anchored

:10 Seconds Rest

:20 Seconds wall ball GHD Face Up Hold parallel

:10 Seconds Rest

Directly Into…

4 Rounds:

:20 Seconds Supermans

:10 Seconds Rest

:20 Seconds Superman Holds

:10 Seconds Rest