HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Gymnastics
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

-15 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: HS Walk Practice (10min)

-Wall Walk + Shoulder Taps

-Lateral Walk Along Wall

-Handstand Walk to the Wall

-Partner Supported Handstand Walk

-Kick Up + 2-3 Steps on Hands

C: Metcon (Time)

1000m Run

50ft Handstand Walk

25 Toe to Bar

25m Double DB Front Rack Walking Lunges (R+50/35, Rx 40/25) (12.5 down, 12.5 Back)

25 Toe to Bar

25m Double DB Front Rack Walking Lunges

25 Toe to Bar

50ft Handstand Walk

1000m Run

Time Cap = 30min

Goal: 20:00-25:00

*Focus on developing greater mid-line stamina. We spent a good amount of time on the handstand walk, so we are just putting in a couple segments here under fatigue to see how we do when our mid-line is challenged. The Run, Toe to Bar, and Dual DB Front Rack Lunges are taxing. And, to couple with handstand walks will demand our core to stay engaged while pressing through the floor. Again, during this cycle we are going to be focused on developing larger sets on our gymnastic movements. This will enable efficient and or short rests on smaller/quick sets.

R+: as prescribed

RX: 25ft Handstand Walk

SUB: 800/500m run or row

10 Wall Walks

25 Strict Knee Raises or 25 v-ups