Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: :20-:30 second Wall Supported Handstand Hold

minute 3: 10 Bar Kip Swings + 8-10 Push-Ups

minute 4: Seated Box Jump to High Box

B: Push Press (Every 2:00 minutes, 6 Sets
3 Reps, starting @ 70% of 1RM and building towards a new 3RM Push Press )

B: Gymnastic Skills (Toenail Spot Ring Muscle-Up
Box Ring Muscle-Up Transition + Dip
Seated Band Assisted Ring Muscle-Up
The Box Piked Handstand Push-Up )

C: Metcon (No Measure)

"Left Out To Dry"

16:00 minute EMOM

min 1: 13/10 Cal Row or Ski or 9/7 Cal Bike

min 2: 5 Ring Muscle-Ups (A: 8 Pull-Ups + 8 Ring Dips)

min 3: 15 GHD Sit-Ups (A: Abmat Sit-Ups)

min 4: 12 Strict Handstand Push-Ups (A: 8 Box Pike Strict Handstand Push-Ups)

Goal: 30-45 seconds / Movement

Primary Objective: Completing each working set within 45 seconds

Secondary Objective: Maintaining unbroken reps throughout the entire 4 round EMOM

-Stimulus: High Skill Gymnastic Conditioning / Midline