Announcements
From Now until May 29th Memorial Day we will be prepping the workout Murph
There will be a limited schedule on that day 8AM, 9AM and 10AM classes
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets, For Quality
1:00 row
6 /6 Half Kneeling KB Windmi ll
2 Wall Walks + :10sec Nose to Wall Ho ld
6/6 Single Arm KB Upright Rows
10 Ring V-Out s
B: Gymnastic Skills (Toe to Bar Skill Work
A) Strict Bar Hanging Hollow to Arch
B) Beat Swings
C) Kipping Knee to Chest
D) Kipping Knee to Elbow
E) Alternating Single Leg Toe to Bar
F) Toe to Bar )
C: Metcon (Time)
“Mutts Cutts”
For Time:
Buy in: 50/40 Cal Row or Ski 35/28 Cal Bike
into
18-15-12-9-6
Toe to Bar (A: Strict Knee Raises)
30-24-18-12-6
Alt DB Hang Snatch, (Rx50/35, S 40/25)
into
Cash out: 50/40 Cal Row or Ski 35/28 cal Bike
Time Domain: 15:00-18:00
Time Cap: 20:00
Focus is on the development of toe to bar volume along with a good rhythm on dumbbell's that allow for consistent big sets.
RPE 8/10
D: Recovery (No Measure)
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Published by: Breanne Feudale in Uncategorized