HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Hang Power Cleans (R+95/65, Rx 75/55)

20 Front Squats

20 Push Press

250 Run

We’re going light and long in this 20-minute workout

Use one barbell weight for all movements

This weight should be based on whatever movement is the most challenging for athletes

Within the workout, we’re looking to complete each barbell movement within 3 sets

We expect athletes to complete around 3+ to 5 rounds over the 20 minutes

B: Metcon (No Measure)

3 Rounds
10 Strict Toes To Bar

:20 Seconds Hanging L-Sit

30 AbMat Sit-ups

Rest As Needed Between Sets