February 1, 2023 - No Comments!

Functional Fitness – Wed, Feb 1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality

1:00 Row

10/10 Banded Clam Shells

8/8 SA KB Deadlifts

10 Goblet Cossack Squat

:30sec KB Dead-Bug

B: Deadlift (Every 2:00 for 10:00 
8 @ 60% 
7 @ 65% x 2 Sets 
6 @ 70%, 
6 @ 70%+ 

*Record set 5 at 6 reps)

C: Metcon (No Measure)

"Kimiko"

16:00 EMOM

min 1: 15/12 Cal Row or Ski 12/9 cal Bike

min 2: 10 Dual DB Step-Overs (Rx50/35, S 40/25)

min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups

min 4: 18 Box Jump Overs (Rx24/20, S 20/16″)

RPE: 8/10

Primary Objective: Complete each movement within 45sec to allow a 15sec transition.

Secondary Objective: Complete all working reps for the day

Published by: Breanne Feudale in Uncategorized

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