Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
All classes canceled on 11/20 due to the new rig being installed
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cal Row, increasing pace each set
10 Bootstrap Squats
10/10 Single Leg Glute Bridges
:15sec Passive Hang + :15sec Active Hang
10 Alt V-Ups
6 Inchworm Push-Ups
B: Bar Muscle-ups (Skill work)
Bar muscle-up progressions
C: Metcon (Time)
"Hard to Be Humble"
For Time
20 Burpee Bar Muscle-Ups (sub burpee C2B or chin2bar pull ups)
60 Wall Balls (R+20/14, Rx 16/12)
40 Toe to Bar
60/45 Cal Row ski or 42/32 cal Bike
20 Dual DB Devils Press (R+50/35, Rx 40/25)
*R+ = Bar MU
Time Domain: 13:00-18:00
Time Cap: 20:00
D: Metcon (No Measure)
Bodybuilding finisher
5 Sets, For Quality
3-5 Weighted Strict Pull-Ups
6-8 Banded Strict Chest to Bar Pull-Ups
8-10 Zottman Curls
Published by: Breanne Feudale in Uncategorized