HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Overhead Squat (5 Rounds - Positions)

:3s at Quarter Squat

:3s at Just Above Parallel

:3s at Bottom

:3s at Just Above Parallel

:3s at Quarter Squat

Build if possible

B: Metcon (3 Rounds for reps)

AMRAP 5:00

21 Power Snatches (R+95/65, Rx 75/55)

21 Burpees

39/30 Cal Row or Ski or 27/21 Cal Bike

(Rest 5:00)

AMRAP 5:00

15 Power Snatches (R+115/75, Rx 95/65)

15 Lateral Barbell Burpees

30/21 Cal Row or Bike or 21/15 Cal Bike

(Rest 5:00)

AMRAP 5:00

12 Power Snatches (R+125/85, Rx115/75)

12 Barbell Facing Burpees

21/19 Cal Row or Bike or 15/12 Cal Bike

25:00 workout

Scoring – total amount of rounds and reps

Log Rounds & Reps for each separate AMRAP

POWER SNATCH

This will be a GRIP-FEST for AMRAPS 1 & 2, and steady singles for AMRAP 3. Use a HOOK GRIP!

The lower back is likely to feel it too. Lots of bending at the hip today!

We have increasing loads and descending reps across each AMRAP.

Time spent here will fall between 1:00-2:00 for each.

BURPEES (all three variations)

Each AMRAP presents a more challenging variation, but the good news is…the reps go down!

Each variations of Burpees will average ~:90 give or take :30.

CALS

1st AMRAP Cals = 2:00-3:00

2nd AMRAP Cals = 1:30-2:00

3rd AMRAP Cals = ~1:00

There’s not much to say about this, outside of…yikes! Choose your calories wisely and a number that will push you to finish within the 5:00 AMRAP. This will be a harder option than selecting too many calories and not getting close (less incentive to push).

C: Metcon (No Measure)

COOL DOWN - GROUP STRETCH

Couch stretch: 1min/side