HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

8:00 EMOM

min 1: 45sec Cardio

min 2: Single Leg Balance Clock Drill x 2/side

min 3: 45sec Cardio

min 4: 6/6 Single Arm Ring Rows + 6 V-Outs

B: Metcon (No Measure)

4 Sets

6 Lateral Speed Skater (Hold)

3/3 Lateral Speed Skater (Bounce and Hold)

2/2 Lateral Skater + Bound

R: as needed b/s

B: Warm-up (No Measure)

Gymnastics Skill Session + Workout Primer
-Seated Banded Ring Muscle-Ups

-Box Ring Muscle-Up Transitions

Barbell Primer

1 Hang Power Snatch

2 Low Hang Power Snatch

1 Hang Power Clean + Push Jerk

2 Low Hang Power Clean + Push Jerk

*get to working loads

C: Metcon (Time)

400m Run (sub 27/22 Cal Bike)

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

400m Run

20 Ring Muscle-Ups

400m Run

30 Clean and Jerk

400m Run

40 Toe to Bar

400m Run

Time Domain: 18:00-25:00

Time Cap: 30:00 Time Cap

D: Metcon (No Measure)

If time - Mobility
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch