June 5, 2023 - No Comments!

Functional Fitness – Mon, Jun 5

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00/1:00 minute Banded Front Rack Stretch

:45/45 Second World's Greatest Stretch

1:00 minute Deep Squat + Thoracic Rotations

Once you have completed the above mobility work, please move into your Specific Warm-up:

2 Sets, For Quality:

90 Second Machine of Choice (Building pace)

100ft (30m) Dual Kettlebell Front Rack Carry, Light Load

5/5 Single Arm Kettlebell Front Squats, Light Load

20 Banded Pull Aparts

B: Front Squat (Every 2:30, 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70% )

C: Metcon (3 Rounds for reps)

"Can't Stop"

3 Sets, Max Reps

1:00 Max Cals

:30 second Rest

1:00 Max Distance Heavy Object Carry (Sandbag Rx150/100, S 75/50), or Dual Kettlebell Front Rack Carry (Rx53/35, S 44/26))

:30 second Rest

1:00 Max Cals

:30 second Rest

1:00 Max V-Ups

:30 second Rest

Primary Objective: Complete 20/16 Cals on Row/Ski and 20/14 Cals on the Bike

Secondary Objective: Remain unbroken for the entire minute on the carry, while completing 20+ reps on V-Ups

Stimulus: Aerobic Capacity (V02 Max) / Midline Conditioning

RPE: 9/10

Published by: Breanne Feudale in Uncategorized

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