HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Part Progressive Warm-Up: (12:00)
4:00, Alternating Movements
min 1: 40sec Jump Rope Practice
min 2: 150-200m Run
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5/5 Hip Cars
5/5 Shoulder Cars
5/5 Quadruped Spinal Cars
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3 Sets
10 Rotational Overhead Side to Side Medball Slam
10 Triple Extension Overhead Ball Slam
10 Bent Over Ballistic Chest Press
B: Push Jerk (TNG)
9:00 EMOM
min 1-4-7: 5 Reps
min 2-5-8: 4 Reps
min 3-6-9: 3 Reps
Load: Choice
*Record heaviest 3rep TNG
C: Metcon (AMRAP - Rounds and Reps)
Conditioning
"Jean Girard"
16:00 AMRAP
1 Mile Run Buy-In sub 110/80 cal bike
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AMRAP
5 Strict Handstand Push-Ups (sub db press)
10 Wall Balls (R+20/14, Rx 16/12)
25 Double Unders (sub 50 single unders)
R+/Rx Strict Handstand PU
Goal: 1:00-1:30/Round
4+ Rounds
Published by: Breanne Feudale in Uncategorized