Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

10 Hollow Rocks + 10 Arch Rocks

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

8/8 Single Arm Ring Rows

:15 second Ring Support Hold

B: Gymnastic Skills (Kipping ring muscle up progression)

C: Metcon (No Measure)

Ring Muscle-Ups

4 minute EMOM

4 reps

Rest 2:00 minutes

4 minute EMOM

3 reps

Rest 2:00 minutes

4 minute EMOM

2 reps

Option B)

3 Sets

4:00 minute EMOM

2 Toenail Spot Ring Muscle-Ups

Rest 2:00 minutes between sets

Option C)

3 Sets

4:00 minute EMOM

5 Pull-Ups + 5 Ring Dips

Rest 2:00 minutes between sets

Option D)

3 Sets

4:00 minute EMOM

5 Ring Rows + 5 Ring Push-Ups or Push-Ups

Rest 2min between sets

D: Metcon (3 Rounds for reps)

"Prancer"

3 Sets, For Max Reps

2:00 minute AMRAP

20 Toe to Bar

-Max Dual DB Bench Press (Rx50/35, S 40/25)

Rest 1:00 minute between sets

Goal: Complete 10+ DB Bench Press Each Set

-Primary Objective: Complete the Toe to Bar in under 75 seconds

-Secondary Objective: Complete 10+ Reps on DB Bench Press each Set

-Stimulus: Upper Body Press / Midline Conditioning

-RPE: 7/10