HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Cardio Choice
10 Banded Goodmornings
6 Inchworm Push-Ups
:30sec Wall Facing Handstand Hold
10 Supermans or 10 Reverse Hypers on GHD
B: Metcon (4 Rounds for weight)
Strength
Every 2:30 for 10:00
10 Strict Press
25m Sandbag Carry (heavy) b/s (12.5m down & 12.5m back)
*Strict Press @ 60-65% holding across
*Record strict press weight.
*Record in notes sandbag weight
*sub for sandbag carry would be dual kb front rack carry, keg, front rack axle bar, or d ball
C: Metcon (Time)
"Benjamins"
300/250m Row or Ski 18/13 cal Bike
50 Double Unders (SUB 100 single unders)
25 Dual DB Push Press
50 Double Unders
300/250m Row or Ski 18/13 cal Bike
50 Double Unders
25 Dual DB Push Press
50 Double Unders
300/250m Row or Ski 18/13 cal Bike
10 Devils Press
Load: (R+50/35, Rx 40/25)
Time Domain:
9:00-13:00
Time Cap: 15:00
D: Metcon (No Measure)
Accessories if time permits
3 sets for quality
10/10 Weighted Paloff Press
15-20 Unbroken V-Ups
10/10 Side Plank rotations
Published by: Breanne Feudale in Uncategorized