HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Gymnastics Warm-up
Banded Shoulder Prep
-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Banded Single Arm Straight Arm Lat Pull-Down
-10 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral Shoulder Raises
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2 Rounds
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
10 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
B: Warm-up (No Measure)
Workout Primer
9:00 EMOM
min 1: (2 Ring Swings + 1 Pull to Hip) x 2
min 2: 5 Hang Muscle Snatch + 5 Hang Power Snatch
min 3: 8 Hollow Rocks + 8 Arch Rocks
min 4: (2 Ring Swings + 1 Pull to Catch (no dip out)) x 2
min 5: 5 Muscle Snatch + 5 Power Snatch
min 6: 8 Hollow Rocks + 8 Arch Rocks
min 7: (2 Ring Swings + 1 High Catch Muscle-Up) x 2
min 8: 5 Power Snatch as Singles
min 9: 8 Hollow Rocks + 8 Arch Rocks
*Start empty barbell on snatch, then increase weight each set. Your 3rd set should be at starting weight or one warm-up set below starting weight. Focus on quick singles to get ready for the workout.
*For those not performing muscle-ups today, the sub for the ring swings and development into muscle-up would be to perform box muscle-up drill or banded ring muscle-up on lower rings or 5 Ring Row Muscle-Up Transitions.
C: Metcon (2 Rounds for reps)
6:00 AMRAP
1-2-3-4-5-6-7....
Ring Muscle-ups
Power Snatch (R+135/95, Rx 115/75)
Rest 5:00
6:00 AMRAP
1-2-3-4-5-6-7....
Ring Muscle-ups
Power Snatch (R+115/75, Rx 95/65)
R+ as prescribed
RX: MU=1-2-3-4-5-6-7….
Strict Pull-Ups +Strict Ring Dips
SUB: MU= Ring Rows + Push-Ups
Published by: Breanne Feudale in Uncategorized