HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds (For Quality)

10 L Sit Double DB Strict Press

10 Close Grip Push-ups (on knees if needed)

50ft Overhead KB or DB Carry (Left Arm) (50ft=wallball wall to grown strong wall)

50ft Overhead KB or DB Carry (right arm)

B: Split Jerk (Week 3/12)

Pause Split Jerk + Split Jerk

(:02 Pause in dip position)

Set 1: 2+1 reps @ 70%

Set 2: 2+1 reps @ 70%

Set 3: 2+1 reps @ 75%

Set 4: 2+1 reps @ 75%

Set 5: 1+1 reps @ 80%

Set 6: 1+1 reps @ 80+%

- Rest 1 ish minutes B/T Sets

% are based off your 1rm Split Jerk

C: Metcon (Time)

2 Rounds

8 Burpee Box Jump Overs (R+24/20, Rx20/16)

2 Legless Rope Climbs

8 Burpee Box Jump Overs

1 Legless Rope Climb

Rest 2:00 minute between rounds

R+: As Prescribed

Rx: Regular Rope Climbs

Scaled: Lay to stand rope pull-ups

Goal: 3:30- 4:30 / Round

Cap: 15 Min

These should be all out sprint rounds. Look to transition quickly and keep burpees fast. You will have plenty of rest in between sets, so trust the work you have been doing on rope climbs and go for it!

D: Metcon (No Measure)

Core Work (If time permits)
2 Rounds

1:00 On / 1:00 Off

Weighted Russian Twists

Plank Walk Outs