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)

9 minute EMOM:

Minute 1: 20 Banded Goodmornings

Minute 2: 1 round of *Gymnastic Complex*

Minute 3: 10 Lat Eccentrics

AA: Gymnastic Skills (*Gymnastic Complex*
5 Strict Pull-Ups
5 Russian Push-Ups
15 Air Squats

*We are looking at 3 rounds of this complex with the warm-up to prime for the conditioning portion of the workout
)

Bar muscle up progression

AAA: Warm-up (No Measure)

Primer:

Barbell Back Rack Jumping Squats

5 x 3 @45/35lb (empty barbell)

R: 30sec b/s

*Aim to focus on maximum explosion. Prime legs and hips

B: Back Squat (Take 10:00 to build to a Heavy 5 rep Back Squat

then complete:

Every 3:00 for 9:00
5 Back Squats @ 80% + 4 Seated Box Jumps to High Box

80% is based on today's 5rep)

C: Metcon (AMRAP - Rounds and Reps)

"Samsonite"

10:00 AMRAP

4 Medball Weighted Strict Pull-Ups (Rx 20/14, S 16/12) (A: Strict Banded Pull-Ups)

8 Dumbbell Deficit Push-Ups

12 Dual Dumbbell Front Squats (Rx50/35, S 40/25)

*Primary Objective: Unbroken on each movement

Secondary Objective: Complete ~6 Rounds +/- 5-10 reps

Stimulus: Muscular Endurance and Stamina

RPE: 7/10