HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1min Row Ski or Bike

10 Single Unders or DU

10 Glute Bridges

10 Russian Baby Makers

B: Split Jerk (Complex)

On the Minute x 7:

1 Pausing Split Jerk

1 Split Jerk

*2s pause in the dip, 2s pause in the catch

*Build from last week

Record heaviest complex

C: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Cal Row Ski or 35/25 Bike

Into Max Rounds:

30 Double Unders

15 Front Squats (R+95/65, Rx 75/55)

*Home Cal Sub 400m run

Rest 3 Minutes

AMRAP 5:

Buy-In: 40/30 Cal Row Ski or 28/21 Bike

Into Max Rounds:

30 Double Unders

10 Front Squats (R+135/95, Rx 115/75)

*Home Cal Sub 300m run

Rest 3 Minutes

AMRAP 5:

Buy-In: 30/25 Cal Row Ski or 21/18 Bike

Into Max Rounds:

30 Double Unders

5 Front Squats (R+165/110, Rx145/85)

*Home Cal Sub 200m run

*We’ll work for 5 min and then rest for 3 min in these 3 faster paced intervals

*Each AMRAP begins with buy-In cals

*After finishing the calories, you won’t return to the machine. Instead, you’ll complete max rounds and reps of DU and front squats

*Your score for each AMRAP will be total rounds + reps of double unders and front squats