Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

B: Gymnastic Skills (Progression: Toes to bar)

C1: Metcon (Time)

"Elm Street"

Part A)

For Time

60 Double Unders (A:120 Singles)

43/30 Cal Row or Ski or 30/21 Cal Bike

15 Toe to Bar

40 Double Unders (A: 80 singles)

29/20 Cal Row or Ski or 20/14 Cal Bike

15 Toe to Bar

20 Double Unders (A: 40 singles)

14/10 Cal Row or Ski or 10/7 Cal Bike

15 Toe to Bar

@ 14:00 minutes

Part B) SEE C2

C2: Metcon (AMRAP - Rounds and Reps)

Part B)

6:00 minute AMRAP

24 Double Unders (A: 48 Singles)

12/9 Cal Row or Ski or 8/6 Cal Bike

8 Toe to Bar

-Primary Objective: Maintain unbroken sets on the Toe to Bar

-Secondary Objective: Increase Echo Bike RPM's across all sets. This also carries over into part B where we want to build paces.

-Stimulus: Midline Conditioning / Aerobic Capacity

D: Accessories (Time permitting:
Accumulate
3:00 Weighted Plank
1:00 L-Sit )