HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets
1:00 Row ski or bike (:30ez, :20mod, :10 hrd)

5 Barbell Upright Rows

5 No Dip Muscle Cleans

5 Hang Power Cleans

10 Alt V-Ups

B: Hang Power Clean

Every 2:00 for 12:00

3 Hang Power Cleans

*Scale for new athletes: High Hang x 5 Reps

*Record heaviest set of 3

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

15 GHD Sit-Ups or 15 Weighted Sit-Ups or 20 Abmat Sit-Ups

10 Hang Power Cleans (R+115/75, Rx 95/65)

15/12 Cal Row or ski or 14/10 cal bike

Goal: ~6 Rounds

D: Warm-up (No Measure)

Mobility - if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Up dog Pose