HomeGrown AthletX - Functional Fitness
A: Back Squat
10 Reps @ 67% 1RM
8 Reps @ 74% 1RM
6 Reps @ 80% 1RM
4 Reps @ 85% 1RM
2 Reps @ 90% 1RM
*Rest 1-2 Minutes Between Sets. Build up. All repetitions are taken from the rack.
NOTE: Record heaviest 2rep
B: Metcon (3 Rounds for reps)
AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
Today’s bodyweight workout is an interval progression of the benchmark workout "Cindy"
The pull-up variation will change with each new 5-minute window:
1st 5 Minutes: Strict Pull-ups
2nd 5 Minutes: Pull-ups (Chin Over)
3rd 5 Minutes: Chest to Bar Pull-ups
Your score for each 5-minute AMRAP is total rounds and reps completed
MODIFICATIONS
5 PULL-UPS
Reduce Reps
5 Banded Strict Pull-ups
10 Ring Rows
10 Barbell Bent Over Rows
Published by: Breanne Feudale in Uncategorized