HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week#6)

Each set is to be completed "On the 2:00"

Last wave (wave #3) on the 3:00 min

Wave #1

Set #1 – 5 Back Squats @ 75% of 1RM Back Squat

Set #2 – 3 Back Squats @ 80% of 1RM Back Squat

Set #3 – 1 Back Squat @ 85% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 80% of 1RM Back Squat

Set #5 – 3 Back Squats @ 85% of 1RM Back Squat

Set #6 – 1 Back Squat @ 90% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 85% of 1RM Back Squat

Set #8 – 3 Back Squats @ 90% of 1RM Back Squat

Set #9 – 1 Back Squat @ 95% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 53% of 1RM Back Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
Buy-In: 1 mile Run

Max Rounds With Time Remaining:

2 Power Snatches (R+135/95, Rx 115/75)

4 Overhead Squats

8 Box Jump Overs (R+30/24,Rx24/20″)

Score = Rounds and Reps

WORKOUT MODIFICATIONS

RUN

Decrease Distance

100/70 Calorie Bike

BOX JUMP OVERS

Decrease Height

Decrease Reps

Step up to Box

POWER SNATCH

Decrease Reps/Load

From the Hang

Single Dumbbell Power Snatch

OVERHEAD SQUAT

Decrease Load

Decrease Reps

Define Range of Motion (Squat to a Target)