Announcements

Jan 1 open gym

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

6/ 6 Pistol Step-Dow ns

: 30 Pause Goblet Squat Ankle Mobil ity

6 Inchworm Push-U ps

5 Jumping Pull-Ups w/3sec eccentric

B: Front Rack Reverse Lunge (Weight)

Every 3:00 for 12:00

8/8 Reps @ 44-51% of Front Squat

*Record heaviest weight

C: Gymnastic Skills (Bar MU and Pistol progressions)

Bar Muscle-Up Progressio n

Pistol Progression

-Heel Elevated

-Shrimp Squat

-Pistol Squat Step-Downs

-Single Leg Sit to Box

*Spend 10-15min

D: Metcon (AMRAP - Rounds and Reps)

9:00 AMRAP

4 Bar Muscle-up (A: burpee pull-up)

8 Strict Handstand Push-Ups (A: Dual DB Strict Press)

12 Alt Pistols (A: Shrimp Squat variation)