HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

Minute 1: 12/9 Calorie Row

Minute 2: 20/20 second Samson Stretch

Minute 3: 8 Scapular Pull-Ups + 8 Bar Kip Swings

Minute 4: 10 Med Ball Cleans + 10 Med Ball Slams

B: Gymnastic Skills (Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toes to Target
-Kipping Toes to Target
-Alternating Toe to Bar
-T2B)

C: Metcon (Time)

"Origami"

For Time:

15 Toes to Bar

90 Double Unders (A: 180 singles)

15 Toes to Bar

60 Wall Balls (10/9ft)

15 Toes to Bar

45/36 Cal Row or Ski or 35/27 Cal Bike

15 Toes to Bar

30 Dumbbell Facing Burpees

15 Toes to Bar

15 Devils Press

Dumbbells: (Rx50/35, S 40/25)

Wallball: (Rx 20/14, S 16/12)

Goal Time: 18:00-23:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete under the Cap

Secondary Objective: Keep each round on toes to bar to under 3 sets, ideally 1-2

Stimulus: Midline Conditioning / Interference + Muscular Stamina

D: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d