HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
On the 3:00 x 3 Sets:
20 Double DB forward Step Lunge
*Dumbbells must be in proper rack position (hands on handles). Build each round or stay with the same weight
B: Metcon (Time)
PARTNER
2,000/1,600 Meter Row or Ski
40 Bar Muscle-ups
16 Rounds of "Macho Man" (R+155/105, Rx125/85)
("Macho Man" = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)
Scoring – total time to complete the workout with your partner. one person works at a time.
METERS
7:00-9:00 of Rowing/Ski
Break the meters however you like, but meters must be shared equally. Reduce rep if needed 1600/1200 Meter Row or Ski
BAR MUSCLE-UPS
40 BMU’s should take less than 5:00
To do all the reps, athletes should be able to do 3-5 consistently. Or Sub 40 Burpee Pull Ups or 40 Burpees to a Target (6 in. out of standing reach)
MACHO MAN"
1 Round = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
1 Round = ~1:00
Loading should allow for unbroken movement across all 9 reps. Think fast and unbroken vs. slower and broken.
For the 16 Rounds – Partner 1: will do a full round of "Macho Man", and then Partner 2 will do a full round of "Macho Man". We will go back and forth "you go, I go" until all 16 rounds are completed or until the 30:00 clock saves you!
MODIFICATIONS
ROW
Decrease Distance
Run 1 Mile/1,600m
100/70 Cal Assault Bike
MUSCLE-UP
Decrease Reps
Burpee Pull Ups
"MACHO MAN"
Decrease Load
Power Clean from the Hang with a Dumbbell
Front Squat to a target holding a DB/Med Ball
Push Jerk with a Single DB
Published by: Breanne Feudale in Uncategorized