HomeGrown AthletX - Functional Fitness

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A: Shoulder Press (5 Sets)

1 Tempo Strict Press (Up fast, :4 down)

2 Strict Presses

(Rest as needed between set)

Part B – 1 Set:

Max Reps Empty Bar Strict Press

B: Metcon (Time)

9-15-21:

Burpee Box Jump Overs (R+24/20, Rx20/16″)

Power Clean & Jerks (R+135/95, Rx 115/75)

Yicks an ascending rep scheme that will steal the soul. It’s sneaky.

8:00-12:00 workout. Time Cap 15min

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

BURPEE BOX JUMP OVERS

Reduce Box Height

Burpee Step-Over/Box Step Ups

Burpees Facing an Object

Burpee Broad Jumps

POWER CLEAN & JERKS

Decrease Load/Reps

Hang Clean and Jerks

DB Clean & Jerks