HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week#5)

Wave #1

Set #1 – 5 Back Squats @ 73%

Set #2 – 3 Back Squats @ 78%

Set #3 – 1 Back Squats @ 83%

Wave #2

Set #4 – 5 Back Squats @ 78%

Set #5 – 3 Back Squats @ 83%

Set #6 – 1 Back Squats @ 88%

Wave #3

Set #7 – 5 Back Squats @ 83%

Set #8 – 3 Back Squats @ 88%

Set #9 – 1 Back Squats @ 93%

Set #10 - 15 reps Front Squat at 50% of your 1 rep max back squat

Rest around 2min between sets

B: Metcon (Time)

1 Rounds for Time
90/70 Calorie Row 63/49 Cal Bike

70 Wall Ball Shots (R+20/14, Rx 16/12)

50 Power Snatches (R+75/55, Rx 65/45)

30 Burpee Box Jumps (R+24/20, Rx20/16″)

*Score = Total time it takes to complete the workout

This is a looooooong one. We can learn a lot about ourselves on these days. Strategy will be key.

One round should take anywhere between 15:00-20:00. Therefore, today’s workout will have a time cap of 25:00.

The goal will be to finish the workout in under 25:00, or accomplish as much work as possible within 25:00.

If you do not finish, log your time as 25:00 and log the number of rounds and repetitions in the notes section.

WORKOUT MODIFICATIONS

CALS

1200m Run

WALL BALLS

Decrease Load/Reps

Squat Jumps

Goblet Squats

Single Dumbbell Thrusters

Push Presses

POWER SNATCHES

Decrease Load/Reps

From the Hang

Single Dumbbell Power Snatch

BURPEE BOX JUMPS

Decrease Height/Reps

Step to Box

"No-push-up" Burpees