HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3:00 Cardio Choice
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2 Sets, For Quality
6 Barbell Upright Rows
6 No Dip Muscle Cleans
10 Behind the Neck Elbow Punch Through
6 Behind the Neck Press in Split
3 Barbell Squat Jumps
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5 Sets x 30ft Broad Jumps
*goal: Achieve 30ft in as few broad jumps as possible
B: Front Squat
Take 12:00 to Establish 3RM Front Squat from the Floor
C: Metcon (AMRAP - Rounds)
90sec AMRAP, 60sec Rest
Round 1:
9 Squat Cleans (R+135/95, Rx 115/75)
9 Bar Facing Burpees
Max Devils Press (R+50/35, Rx 40/25)
Round 2:
7 Squat Cleans
7 Bar Facing Burpees
Max Devils Press
Round 3:
5 Squat Cleans
5 Bar Facing Burpees
Max Devils Press
Round 4 and continue if you haven't finished
3 Squat Cleans
3 Bar Facing Burpees
Max Devils Press
*continue until 30 Devils Press Completed
Published by: Breanne Feudale in Uncategorized