Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 PVC Pass Throughs

6/6 Single Arm KB Front Squats

6/6 Single Arm KB Push Press

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bar Muscle-ups (Progressions/skill work)

C: Metcon (Time)

“The Great Race”

For Time:

400m Run (A: 27/22 Cal Bike)

21 Dual DB Thrusters (Rx50/35, S 40/25)

15 Bar Muscle-Ups

21 Overhead Squats (Rx 95/65, S 75/55)

Rest 2:00 minutes

400m Run

15 Dual DB Thrusters

12 Bar Muscle-Ups

15 Overhead Squats, (Rx 115/75, S 95/65)

Rest 2:00 minutes

400m Run

9 Dual DB Thrusters

9 Bar Muscle-Ups

9 Overhead Squats (Rx135/95, S 115/75)

Time Domain: 18:00-25:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Overall Time

Secondary Objective: Complete Each movement in 2 Sets or Less

Stimulus: Muscular Endurance + Stamina / Lactate Threshold

RPE: 9/10

D: Recovery (No Measure)

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00 pigeon pose