HomeGrown AthletX - Functional Fitness

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Warm-Up

2 Sets, For Quality

:20 Elevated Prayer Stretch

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

:15/:15 Single Leg Wall Sit

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2 Sets, For Quality

8 American Kettlebell Swings

5 Inchworm Push-Ups

3 Strict Press + 3 Push Press

3 High Box Jumps

Shoulder Press (Every 2:00 x 3 Sets
3 Strict Press, Starting @ 75% up to a 3RM)

Push Press (Every 2:00 x 4 Sets
3 Push Press, Picking up where you left off building to a 3RM)

McGregor (12 Rounds for weight)

For Load

12:00 EMOM

min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk

min 2: :30 Sandbag Bear Hug Hold

min 3: 4/4 Push-Up to Single Arm to Rengade Row

min 4: :30 Weighted Wall Sit

Loads: Choice

[McGregor: Levels] (12 Rounds for weight)

Level 2

As prescribed

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Level 1:

As prescribed

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Masters 55+:

As prescribed

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Competitor / Rx+:

Off Day

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Big Class Option

As prescribed: Can also have Dual KB Front Rack Hold as option for Sandbag Hold

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Travel / Hotel / Limited Equipment: Solo

For Load

12:00 EMOM

min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk

min 2: :30 Odd Object Heavy Hold

min 3: 4/4 Push-Up to Single Arm to Rengade Row

min 4: :30 Weighted Wall Sit

Loads: Choice

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets, For Quality

100/100ft (30/30m) Suitcase Carry

12/12 Pallof Press

:15/:15 Single Leg Sorenson Hold