HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Mobility
Couch Stretch: 45 Seconds Each Side

Pike Stretch: 1 Minute

B: Warm-up (No Measure)

30 Seconds:

Easy Row Bike or Ski

PVC Pass Through

Samson Stretch

Moderate Row Bike or Ski

PVC Overhead Squats

Push-up to Down Dog

Faster Row Bike or Ski

PVC Overhead Squats (More Narrow)

Straight Leg Sit-ups

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations (5 each side)

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

C: Front Squat (10-8-6-4-2)

On the 2:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM

Note: Record Set 5 at 2 reps

D: Metcon (Time)

21-15-9:

Toes to Bar

Power Snatches (R+95/65, Rx 75/55)

Directly Into…

9-15-21:

Calorie Row Bike or Ski

Overhead Squats

* 25 Minute Time Cap

*Home t2b sub toe to DB, Cals =18-30-42 box jumps