August 6, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds

50 Jumping Jacks

5 each leg single leg DB/KB Deadlifts (Light)

20 Alt V-ups

B: Power Snatch (Barbell Conditioning (Week 3/12))

10 Power Snatches @ 65%

Rest 1:00

8 Power Snatches - Add 10/5#

Rest 1:00

6 Power Snatches - Add 10/5#

Rest 1:00

4 Power Snatches - Add 10/5#

*Record weights for each round

*Reps can be either touch and go or singles. Athlete choice. You can also do a mixture of both

% is based off your 1RM power snatch

C: Metcon (Time)

50 Sit-ups

30 Power Snatch (R+115/75, Rx 95/65)

30 Chest to Bar Pull-ups

50 Sit-ups

15 Power Snatch

15 Chest to Bar Pull-ups

50 Sit-ups

*Scaled: 30 Ab Mat Sit-ups / 75/55#, 20-10 Ring Rows Rows

Goal: 12-14:00

Cap: 18 Min

Looking for some barbell cycling at the first bar even if that means you have to break up the CTB pull-ups more. Use the Sit-ups as a smooth and steady movement throughout the workout in order to give you a push and quick transition to the next movement

Published by: Breanne Feudale in Uncategorized

Leave a Reply

The dream is free. The hustle is sold separately.


Give us a call or shoot us a text


Send us an email

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]