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