HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
30 Seconds Each:
Spiderman Stretch
PVC Pass Through
Mountain Climbers
PVC Overhead Squats
Frog Hops
PVC Pass Through (More Narrow)
Slow Burpees
PVC Overhead Squats (More Narrow)
B: Metcon (Time)
20 Power Cleans (R+95/65, Rx 75/55)
20 Thrusters
20 Push Presses
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
On the Minute (Including 0:00): 3 Burpees R+5 Burpees
*Today’s workout includes 6 lightweight barbell movements and one bodyweight movement
*The goal of this barbell conditioning piece is to complete the 120 barbell reps for time
*However, 3 or 5 Burpees at the top of each minute will slow your progress
*After finishing the Burpees, you’ll pick up wherever you left off on the barbell
*We begin the workout with Burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…
*Stimulus: 12-18min
*25 Minute Time Cap
*Choose weight that you could do 20 reps unbroken
C.: Metcon (Weight)
Strength
3 Rounds
10 Romanian Deadlifts
10 Front Rack Forward Step Alt Lunges
*Build up in wt.
Published by: Breanne Feudale in Uncategorized