May 5, 2022 - No Comments!

5/5/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Setrs for quality
8/8 Staggered Stance Dual DB RDL

8 Dual DB Upright Row

6 Inchworm Walkers

5 (2 Alternating Step-Ups + 1 Box Jumps)

B: Sumo Deadlift (31x1 Tempo )

Every 2:30 for 10:00 (4 Sets)

8 Reps @ 55-60% of 1RM Deadlift

C: Metcon (No Measure)

WOD primer
3 Hang Muscle Clean

3 Hang Power Cleans

3 Low Hang Power Cleans

5 Box Jump Overs

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Load Bar to Working Weight

2 Sets

5 TnG Power Cleans

5 Box Jump Overs

R: 60sec b/s

D: Metcon (Time)

15-12-9-12-9-6

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

Box Jump Overs (R+24/20, Rx20/16″)

Time Domain: 8:00-11:00

Time Cap: 15:00

E: Warm-up (No Measure)

3 Sets for quality - if time permits
10/10 Single Leg Medball Hamstring Curls

10-15 Weighted Hip Extensions

Published by: Breanne Feudale in Uncategorized

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