HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 AMRAP (For Quality)
250 m Run
8 Deadlifts (empty bar)
12 Alt V-ups
10 front Squat
B: Squat Clean (Week 2/12)
(Halt Clean Below Knee + Clean)
Set 1-2 : 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Sets 4-5: 1+1 reps @ 75%
- Rest 1ish minutes B/T Sets -
Cleans are not touch and go, reset after hang halt clean
% are based off your 1rm Squat Clean
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
16 Calorie Row
10 Deadlifts (R+185/125, Rx155/105)
10 Box Jump Overs (R+24/20, Rx20/16″)
R+: As prescribed
Rx: 155/105# Barbell 20/16 box
Scaled: 135/95# Barbell
Goal: 5+ Rounds
Take smart breaks on the deadlifts from the beginning so you can push the rep speed on the box jump overs and pace on the rower.
Machine Subs:
Ski: Same
Bike: 14/10 calorie
Run: 200m
Published by: Breanne Feudale in Uncategorized