HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Half Kneeling Single DB Press

8 Double Dumbbell Bent Rows

8 Push-Ups

Rest as needed between sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
50 Single DB Thruster (R+50/35, Rx 40/25) (switch arms as needed)

40 Box Jumps (R+24/20, Rx20/16″)

30 Double DB Alt Renegade Rows

20 Toes to Bar

10 Bar Muscle-ups

* Score = The number of total rounds plus reps

20min time Cap

MODIFICATIONS

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

THRUSTERS

Decrease Load

Decrease Reps

BOX JUMPS

Decrease Height

Decrease Reps

Box Step Ups

Step Back Reverse Lunges

TOES TO BAR

Reduce Reps

Toes as high as possible

Hanging Knee Raises

Kip Swings

20 Toes Raises

BAR MUSCLE UPS

Decrease Reps

Jumping Bar Muscle-ups

Burpee Pull-ups