HomeGrown AthletX - Functional Fitness
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
Published by: Breanne Feudale in Uncategorized