Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2-3 Sets 
1:00 Row or Bike 
10 Alternating Step-Ups 
:15 Supine Grip Dead-Hang + :15sec Active Hang 
20 Banded Face Pulls 
8 Bar Kip Swings

B: Ring MU skills/drills (Ring Muscle-Up Progressions
-Top of Dip Support
-Lower to Bottom of Dip
-Bottom of Dip Hold

-False Grip Muscle Up Ring Row Transition

-Toenail Spot Ring Muscle-Up

-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
)

C: Metcon (Time)

“8 Days of Fitness”

1-Devils Press (Rx50/35, S 40/25)

2- Push-Up Renegade Row

3- Ring Muscle-Ups

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

5- Burpee Box Jump Overs 24/20''

6- Dual DB Step-Overs (Rx24/20, S 20/16″)

7- Strict Pull-Ups

800m Row or Ski