HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Overhead Squat

3 Sets:

1 Pausing Overhead Squat (3sec at bottom)

4 Overhead Squats

Rest As Needed Between Sets.

B: Metcon (Time)

Time Cap 28min
50 Double Unders

20 Overhead Squats (R+135/95, Rx 115/75)

50 Double Unders

35/25 Cal Row or Ski or 23/18 Cal Bike

50 Double Unders

50 Supine Bar Rows

50 Double Unders

35/25 Cal Row or Ski or 23/18 Cal Bike

50 Double Unders

20 Overhead Squats

MODIFICATIONS

DOUBLE UNDERS: 1:00 DU Attempts, or 100 Single Unders, or 50 Line Hops

OVERHEAD SQUATS: Decrease Load/Reps, or Decrease Range of Motion (injury/limitation) , or Front Squat or Back (injury)

ROW: Decrease Reps, or 25/18 Cal, or 400m Run