HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute
B: Warm-up (No Measure)
Single Leg Glute Bridges (Right)
Single Leg Glute Bridges (Left)
Alternating Bird Dogs
Front Plank to Push-up Plank
C: Metcon (3 Rounds for reps)
500 Meter Run
1 Round of "Cindy with DB renagade rows"
Max Squat Cleans (R+135/95, Rx 115/75)
Rest 3 Minutes
400 Meter Run
2 Rounds of "Cindy with DB renagade rows"
Max Squat Cleans (R+155/105, Rx125/85)
Rest 3 Minutes
250 Meter Run
3 Rounds of "Cindy with DB renagade rows"
Max Squat Cleans (R+185/125, Rx155/105)
*Alternating between 5 min on and 3 min off in these fast paced intervals
*After completing the listed running distance and rounds of "Cindy with DB renagade rows", you’ll complete max squat cleans in the time remaining
*With rest built in, the goal is to move quickly and rest as little as possible during the work window
*Adjust the volume or movements as needed to give yourself at least 1 min on the barbell each round
*Your score for each round will be total squat cleans completed
*To complete the weights R+ as listed, we recommend having a max squat clean of at least 225/155
*1 Round of "Cindy with DB renagade rows:
6 DB renagade rows (R+50/35, Rx 40/25)
15 Air Squats
*With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken sets.
Published by: Breanne Feudale in Uncategorized