Announcements

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9 minute EMOM, Alternating each minute:

Minute 1: Mobility Exercise

Minute 2: :15 Second Pull-Up Bar Dead Hang Hold + :15 Second Pull-Up Bar Active Hang Hold + 8-10 Kipping Swings

Minute 3: 5/5 Staggered Stance Barbell RDLs + +5 Muscle Cleans + 5 Barbell Front Squats

On each round of this EMOM you will alternate the mobility exercise on each first minute:

Set 1: :25/25 Second World's Greatest Stretch

Set 2: :25/25 Second Banded Front Rack Stretch

Set 3: :45 Second Thoracic Spine Foam Rolling

B: Front Squat (In 15 minutes, establish a
10 rep max )

C: Metcon (Time)

"Chef"

For Time

60 Toe to Bar (A: Strict Knee Raises)

Starting @ 0:00 and Every 2 minutes, Complete 6 Front Squats @ (Rx 185/125, S 155/105)

*The Front Squats are to be completed from the floor

Goal: 5:00-7:00 minutes

Time Cap: 8:00 minutes

Primary Objective: Complete within 5:00-7:00 minutes

Secondary Objective: Start out with a big unbroken set of Toe to Bar. 15+ Reps