HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

12:00 EMOM
min 1: 15 Banded Good Mornings + 5 Inchworm Push-Ups

min 2: :20sec Passive Hang + :20sec Active Hang

min 3: 30sec Jump Rope Practice

min 4: 10 Kip Swings + 5 Strict Knee Raises

B: Ring MU Progression

-Support Hold (both top of dip and bottom of dip)

-Ring Row Muscle-Up Transitions

-Hollow Rock Ring Row Muscle-Up Drill

-Toenail Spot Muscle-Up

- The Kip swing

-Spotted Ring Muscle-Ups

-Seated Banded Ring Muscle-Ups

C: Metcon (Time)

15 Ring Muscle-Ups

90 Double Unders (180 single unders)

30 Strict Handstand Push-ups

10 Deadlifts (R+ 275/185, Rx 225/155)

30 Toe to Bar

10 Deadlifts

30 Strict Handstand Push-ups

90 Double Unders

15 Ring Muscle-Ups

Goal Time Domain: 18:00-25:00

Time Cap: 30:00