HomeGrown AthletX - Functional Fitness
A: Strict Gymnastics (AMRAP 7)
1 Pausing Strict Handstand Push-up
1 Strict Handstand Push-up
10 Alternating Pistols
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
10 Alternating Pistols
3 Pausing Strict Handstand Push-ups
3 Strict Handstand Push-ups
10 Alternating Pistols
*Add (1) Rep to Each Handstand Push-up Movement Until Time Cap
*Pistols Stay Fixed at 10 Reps in Between Each Round. scale as needed
*Pausing Strict Handstand Push-ups: 1 Second with Head touching the Floor but don't rest on head
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 16
1000m Run
Max Rounds in Time Remaining:
15 Box Jump (R+24/20, Rx20/16″)
12 Double DB Alt Renegade Rows (R+50/35, Rx 40/25)
9 Double DB Power Cleans
*Today’s AMRAP workout begins with a buy-in of 1000m that only happens once
*After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining
*Your score for the day is total rounds + reps completed (1000m run doesn’t count towards score)
*BOX JUMP-you need to stand to full extension on top of the box
*DOUBLE DB POWER CLEANS
Choose a moderate set of DBs that allows you to clear this station in 1-3 sets
*Only one head of the DB needs to make contact with the floor in the bottom
*Ensure the elbows finish forwards of the body at the top of each rep
Published by: Breanne Feudale in Uncategorized