HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

:30s Hollow Hold

:30s Hope Over and Back BB or PVC

:30s OHS empty BB or PVC

B: Metcon (3 Rounds for reps)

AMRAP 4 min

39/30 Cal Row/Ski or 27/21 Cal Bike

27 Burpees

27 Pendlay Rows (R+115/75, Rx 95/65)

Rest 4 min

AMRAP 4min

30/21 Cal Row/Ski or 21/15 Cal Bike

21 Burpees

21 Pendlay Rows

Rest 4 min

AMRAP 4:

21/17 Cal Row/Ski or 15/12 Cal Bike

15 Burpees

15 Pendlay Rows

*Home cal sub 80, 60, 40 step ups

*Pendlay rows: plates always need to touch the ground.

C: Metcon (No Measure)

C) 10 min cap

30 V-Ups

40 AbMat Sit-Ups

50 Hollow Rocks

40 AbMat Sit-Ups

30 V-Ups