HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

:20s Each:

Samson stretch

Arm Circles (Forward)

Front Plank

Arm Circles (Backwards)

Hollow Hold

Alternating Bird Dogs

Right Side Plank

Push-up to Down Dog

Left Side Plank

Dead Hang From Pull-up Bar

*Home Dead Hang Sub = childs pose

B: Warm-up (No Measure)

Barbell Warm-up: Empty bar
2 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations (5each side)

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

*Home Sub with broom stick

C: Metcon (5 Rounds for reps)

5 Rounds, 25min Time Cap
Max Unbroken Strict Presses (R+75/55, Rx 65/45)

Max Unbroken Strict Pull-ups

Run 400m Between Sets

*The weight on the barbell should be something on the lighter side. When fresh, this should be a load that you could strict press for 20+ reps unbroken.

*Within the workout, we want to be able to complete at least 7 strict pull-ups per round to get the right stimulus

*Your score is the total number of strict reps. Treat the 400m run as active recovery.

*Home 400m Sub 30 x 10m Shuttle Runs or

30 High Knees in Place or

30 Burpees or

30 Box Jumps/ Stair Jumps or

100 Double Unders or Singles