HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Gymnastics warm-up
Banded Shoulder Prep

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10/10 Banded Single Arm Straight Arm Lat Pull-Down

15 Banded Pull-Aparts

----

2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Weighted Pull-ups

Take 10:00 to Find

1RM

C: Ring MU Progression

Ring Muscle-Up Skills + Drills

2 Sets

10sec Top Support Hold

3-5sec Lower to Bottom of Dip

10sec Bottom of Dip Hold

3 Sets

3 Toenail Spot Muscle-Up w/Pauses

----

5:00-7:00 or So of Practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

D: Metcon (Time)

Hero WOD
"Dobogai"

7 rounds for time

8 Ring Muscle-Ups (sub 8 Strict Pull-Ups + 8 Strict Ring Dips)

25m Farmers Carry, (R+50/35, Rx 40/25) (12.5m down 12.5m back)

w/Partner,

Partners will split the Ring Muscle-Ups and each do 25m Farmers Carry

Time Domain: 11:00-20:00

Time Cap: 20:00

E: Metcon (No Measure)

If time permits

3 rounds
10 Chest Supported Trap 3 Raise

15 Banded Face Pulls

6 Cuban Rotations @ 40x1 Tempo