Announcements
Jan 1 open gym
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
6/ 6 Pistol Step-Dow ns
: 30 Pause Goblet Squat Ankle Mobil ity
6 Inchworm Push-U ps
5 Jumping Pull-Ups w/3sec eccentric
B: Front Rack Reverse Lunge (Weight)
Every 3:00 for 12:00
8/8 Reps @ 44-51% of Front Squat
*Record heaviest weight
C: Gymnastic Skills (Bar MU and Pistol progressions)
Bar Muscle-Up Progressio n
Pistol Progression
-Heel Elevated
-Shrimp Squat
-Pistol Squat Step-Downs
-Single Leg Sit to Box
*Spend 10-15min
D: Metcon (AMRAP - Rounds and Reps)
9:00 AMRAP
4 Bar Muscle-up (A: burpee pull-up)
8 Strict Handstand Push-Ups (A: Dual DB Strict Press)
12 Alt Pistols (A: Shrimp Squat variation)