July 7, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Jog 400m

All with PVC

:30s Standing Pass through

:30s Standing around to would (:15s each way)

:30s step forward alt lunges with pass thoughts

:30s OHS

:30s Good moorings

:30s Bradford press

:30s Sots Press

:30s Pass through in the bottom of sq

:30s Hollow Rock

:30s Supermans

B: Snatch (Complex)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

*build from last week

Note: Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

12 Pull-ups or (R+ 6 BMU)

9 Push Presses (R+135/95, Rx 115/75)

15 Deadlifts

21 Wallballs (R+20/14, Rx 16/12)

*Choose weights and variant ions that allow you to complete 4+ rounds today

*Home Sub WB=jump sq, pull-up =rows

Published by: Breanne Feudale in Uncategorized

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