Announcements
Come hangout this Friday July 21 @ 7PM Blue Oak Brewing
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets
1:00 Echo Bike
15 Banded Goodmornings
8 Walking Inchworm to Hollow Body (1sec pause)
:30 second Scapular Pull-ups
B: Deadlift (Every 4:00 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across
Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across )
C: Metcon (Time)
“Jailbreak”
For Time
85/65 Cal Row or Ski or 60/45 Cal Bike
30 Deadlifts (Rx 225/155, S 165/125)
30 Bar Muscle-Ups (A: burpee pull-up)
Time Domain: 9:00-13:00 minutes
Time Cap: 15:00 minutes
The goal today is to hit the echo bike at a clip that is a touch faster than 15/11 cals / minute, before tackling the Deadlifts. We would like to see the Deadlifts done in under 2:00 minutes which would give us 8:00 minutes to complete the 30 Bar Muscle-Ups
Primary Objective: Complete the Bar Muscle-Ups in 7:00 minutes or less
Secondary Objective: Complete the Echo Bike and Deadlifts in 6:00 minutes or less
Published by: Breanne Feudale in Uncategorized