Announcements
RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets
2:00 Cardio Choice
10 Deep Lunge Mountain Climbers
5/5 Pendulum Lunges
:15 Passive + :15 Active Hang
:30 KB Dead-Bug
B: Gymnastic Skills (Rope Climb Skill Work
Toe to Bar Skill Work )
Bar muscle up progression
C: Metcon (4 Rounds for reps)
"Alley-oop"
16:00 EMOM
min 1: 50ft Dual DB Front Rack Lunges
min 2: 12 Toe to Bar (A: Strict Knees to Elbow)
min 3: 50/50ft DB Crossbody High Low Carry
min 4: Max Rope Climbs (A: single arm supine grip ring rows)
Load (Rx50/35, S 40/25)
*Record rope climb reps for each round
Primary Objective: Achieve 3+ Rope Climbs in Minute
Secondary Objective: Unbroken Toe to Bar Reps
RPE: 7/10
D: Bodybuilding (No Measure)
4 Sets, For Quality
10/10 Single Arm DB Rows
15 Tall Kneeling Banded Lat Pull-Downs
10 Hollow Body Weighted Maltese Raises
Published by: Breanne Feudale in Uncategorized