Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6 minute AMRAP, For Quality:
9/7 Cal Row
9 Burpees Over Rower
9 Inchworm Push-Ups
- then -
3 minute AMRAP, For Quality:
5 Hollow Rock
7 Arch Rocks
30sec Wall Sit
B: Power Clean (Barbell Prep / Technique
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans
into..
3-5 Sets
3 Position Power Clean, adding weight to 60% on each set )
C: Metcon (Time)
"Nash-Vegas"
3 Rounds, For Time:
32/24 Cal Row or Ski or Cal Bike 28/20
24 Alt Dumbbell Hang Clean and Jerks (Rx50/35, S 40/25)
16 Burpee Box Jumps (Rx24/20, S 20/16″)
8 Power Cleans (Rx 185/125, S 155/105)
Time Domain: 15:00-20:00
Time Cap: 20 minutes
Primary Objective: Get as far as you can in this workout, this should be a challenging time cap for you. Build a plan that will allow you to get the most out of yourself.
Secondary Objective: If you can complete within the time frame, focus on unbroken on the dumbbell clean and jerks and complete row sub 2:00 minutes for all sets.
B: Gymnastic Skills (A) Rope Climb Practice
-Seated Footwork Drill
-Jump and Cut + Hold
-Jump and Cut, Move Hands to High Point
B) Ring Muscle-Ups
-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
-Kipping Ring Pull-Up )
Bar muscle up progression
C: Metcon (Time)
“Umbrella”
3 Rounds, For Time w/ partner
6 Rope Climbs, 15ft (A: single arm supine grip ring rows)
20 Front Squats, (Rx135/95, S 115/75)
10 Burpee Ring Muscle Ups (A: Burpee box transition jumping BMU or Burpee Jumping Pull ups)
20 Deadlifts
10 Alternating Wall Walks (A: Box Wall Walks)
Time Domain: 16:00-22:00
Time Cap: 25:00
Primary Objective: Complete the work evenly with your partner.
Secondary Objective: Complete each round in sub 6:00
