August 10, 2022 - No Comments!

8/10/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds - 10min cap
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft BW Walking Lunge

B: Snatch (Cycle Test #3 - 1RM Snatch)

Every 90sec, 9 Sets Total

3 Rounds

3 Reps @ 77%

2 Reps @ 83%

1 Reps @ 90%

*increase weight on the single on each round

C: Metcon (AMRAP - Rounds and Reps)

Midline conditioning
"Hollywood Abs"

9:00 AMRAP

10 Plate Sit-Up (R+35/25, Rx15/10)

20 American KBS (R+53/35, Rx44/26)

30 Double Unders (SUB 60 singles or 8/6 Cal Ski)

Goal: ~5+ Rounds

D: Metcon (No Measure)

Accessories - 4 sets
:20sec GHD Supine Hold

:40sec Sorenson Hold

6 Cuban Rotations

10 DB Around the World Raises

Published by: Breanne Feudale in Uncategorized

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breanne@hgxfit.com

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