HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

For quality - 10min cap
6 Scapular Pull-Ups

6 Bar Kip Swings

:15 Tuck L-Hang Flutter

6 Barbell Romanian Deadlifts

6 Barbell Upright Rows

10 BTN Elbow Punch Through

10 Air Squats

B: Metcon (No Measure)

Plyometrics - 8min cap
3 set for quality

5 Broad Jumps *Stick Landing

5/5 Lateral Jump to Single Leg Land

C: Warm-up (No Measure)

Bar Muscle-Up Technique and Barbell Primer - time cap 15min
Bar Muscle-Up Scaling Mods

------

Barbell Primer

2-3 Sets

3 Clean Lift Off

3 Clean Segmented Deadlift

3 High Hang Muscle Clean

3 Low Hang Power Clean

*adding load each set

D: Metcon (No Measure)

Weight lifting and gymnastics
"Omar"

Every 90sec for 18:00, Alt Stations

Station 1:

1 Pause Power Clean

2 Low Hang Power Cleans

1 Power Clean

*increasing loads

*pause 1sec, 2'' below knees

55%-70% of Power Clean

Station 2:

Option 1: 8-12 Bar Muscle-Ups

Option 2: 15-20 Kipping/Butterfly C2B Pull-Ups

Option 3: 15-20 Kipping/Butterfly Pull-Ups

Option 4: 8-12 Strict Pull-Ups

Option 5: 6-10 Banded Strict Pull-Up