HomeGrown AthletX - Functional Fitness
A: Metcon (3 Rounds for weight)
3 Rounds for Quality:
6 Double Dumbbell Bench Press
:30-1:00 Hanging L-Sit on pull up bar
*Build up on bench or same wt across. hold DB in a neutral grip. share benches or do floor press if not enough benches
Rest As Needed Between Sets
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 13
60 DU (Sub 120 Singles)
40 Air Squats
20 Power Snatches (R+75/55, Rx 65/45)
Targeting for 3-4 rounds
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
AIR SQUATS
Decrease Reps
Squat to a Target (Decrease Distance)
Lunges
DU
Decrease number
120 singles
15/12 Cal Assault Bike
15 x 10m Shuttle Runs
POWER SNATCH
Decrease Load/Reps
20 American Kettlebell Swings
20 Alternating Dumbbell Power Snatches
Published by: Breanne Feudale in Uncategorized