HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Warm-Up:

3 Sets
10 Alternating Step-Ups

:15 Supine Grip Dead-Hang + :15sec Active Hang

20 Banded Face Pulls

8 Bar Kip Swings

8 Barbell Strict Press + :15sec Barbell Overhead Hold

B: Danny (AMRAP - Rounds and Reps)

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
(Rx24/20, SUB 20/16″)

(Rx115/75, SUB 95/65)

*Perform with a Partner for Max Reps

~6 Rounds: Goal

This is meant to be done as a partner wod which will allow the sets to be done quickly with quality form. The goal would be to do 15/15 on the Box Jumps, 10/10 on the Push Press, 15/15 on the Pull-Ups, and keep rotating through and cycling in that fashion. Work to keep the cycle rate high and compose your breath when it is time to rest to keep your ability to maintain smooth efficient sets. There should be very little time spent with no one working on getting more reps within this workout. Keep the work rate high and see how many reps you can get with your partner.

Metcon

Bodybuilding Finisher

3-4 Sets

16 Alt Single Arm Hammer Curl w/Iso Hold

10 Supine Grip DB Front Raise

10 Dumbbell Around the World Raise

Load: Choice (light)