HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Warm-up (No Measure)

Row skill
2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

C1: Metcon (3 Rounds for time)

Conditioning A or B
"Shooter McGavin"

3:00 Row @ 5k Pace

1:00 Rest

3:00 Row @ 5k Pace

1:00 Rest

3:00 Row @ 5k Pace

*Pick a pace you think you can hold for the duration of the 3 sets and attack the workout.

*Sub Bike or Ski if needed

C2: Metcon (No Measure)

Conditioning B or A
"Happy Gilmore"

9:00 EMOM

35 Double Unders (sub 35 singles)

9 Toe to Bar (sub K2E or hanging knee raises)

*The goal of finishing each set in 40-45sec with a brief rest period before hitting the next minute. Ideally we are hitting unbroken sets of both the Toe to Bar and the Double Unders