HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

8/8 Single Arm DB Upright Row

8/8 Single Arm DB Strict Press

10 Box Jumps

2 Wall Walks + 10sec Wall Facing Handstand hold

B: Metcon (Weight)

Weightlifting strength
Every 90sec for 15:00 (5 Sets)

Station 1: 3 Push Press

Station 2: 2 Push Jerks + 2 Split Jerks

Start at 75% of Push Press, and increase loads.

*Record heaviest load

C: Metcon (Time)

"I.O.U's"

For Time

21-15-9

Strict Handstand Push-Ups

Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

9-7-5 Ring Muscle-Ups (Sub Burpee C2B Pull-Up or Burpee Jumping Pull-Up)

Time Domain:

9:00-12:00

Time Cap: 18:00