June 10, 2021 - No Comments!

6/10/2021

HomeGrown AthletX - Functional Fitness

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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

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