HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00, Alternating Movements

- :40 Row

- :40 Bike

- :40 Shuttle Run (12.5m/12.5m)

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 T-Spine Cars

B: Ring MU skills/drills (With a partner)

2 Sets

10sec Top Support Hold

3-5sec Lower to Bottom of Dip

10sec Bottom of Dip Hold

3 Sets

3 Toenail Spot Muscle-Up w/Pauses

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5:00-7:00 practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

C: Warm-up (No Measure)

Barbell primer
3 High Hang High Pull

3 High Hang Muscle Clean

3 High Hang Power Clean

3 Hang High Pull

3 Hang Muscle Clean

3 Hang Power Clean

--Add Weight---

3 Clean Lift off to Launch (knee)

3 Slow Pull Power Clean (3sec to above knee)

3 Power Clean

D: Metcon (AMRAP - Rounds and Reps)

"Andrew Jackson"

20:00 AMRAP

12 Burpee Box Jump Over (R+24/20, Rx20/16″)

8/6 Ring Muscle-up (Sub 16 C2B Pull ups)

6 Power Cleans (R+185/125, Rx155/105)

Goal: 5+ Rounds