October 12, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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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


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


Ring Muscle-ups

Power Snatch (R+135/95, Rx 115/75)

Rest 5:00

6:00 AMRAP


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

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