HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

:15 Passive Hang + :15 Active Hang

6/6 KB Halo

6/6 SA Bottoms Up KB Press

10 Alt V-Ups

B1: Bench Press

Every 90sec for 15:00

(Alternating between Station 1 and 2)

Station 1: 3 Bench Press

*increasing loads from 80% to 3RM Max

*Record 3 Bench press for B1

B2: Weighted Pull-ups

Station 2: 3 Weighted Strict Pull-Ups

*Record Strict weighted pull-ups for B2

C: Metcon (AMRAP - Rounds and Reps)

"Problem Dog"

7:00 AMRAP

3-6-9-12-15...

Toe to Bar (sub alt toe 2 bar, then knee 2 elbow, then strict knee raises)

Box Jump Overs (R+24/20, Rx20/16″)

HR Push-Ups

*R+ Wear a 20/14# Weight Vest