HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds - cap 10min
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Scapular Pull-Ups
50ft BW Walking Lunge
B1: Snatch
Every 2:00 for 12:00
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 4 Reps @ 70%+
Set 5: 3 Reps @ 75%+
Set 6: 2 Reps @ 80%+
*Record set 6
B2: Snatch Pull (8 mins)
3 Reps @ 95% x 2 Sets
3 Reps @ 100% x 2 Sets
*Record @ 100%
C: Metcon (AMRAP - Reps)
7:30 AMRAP
Max DB (single) Step-Overs (R+50/35, Rx 40/25), (R+24/20, Rx20/16)
@ 0:00, 1:30, 3:00, 4:30, 6:00 Complete
10 Hang Power Snatch (R+95/65, Rx 75/55)
Goal: ~10-15 Step-Over each set, 50-75 Reps Total
Published by: Breanne Feudale in Uncategorized