Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cal Row, increasing pace each set

8 Deep Lunge Mountain Climbers

10/10 Single Leg Glute Bridges

:15sec Passive Hang + :15sec Active Hang

10 Bootstrap Squats

B: Gymnastics skill work

Ring Muscle-Up Progressions

-Top of Dip Support

-Lower to Bottom of Dip

-Bottom of Dip Hold

-False Grip Muscle Up Ring Row Transition

-Toenail Spot Ring Muscle-Up

-Seated Banded Ring Muscle-Up

-Box Transition Ring Muscle-Up

-Kipping Ring Pull-Up

-Muscle-Up Pop Swing + Swing and Pull to Hip

C: Metcon (Time)

"Misirlou"

For Time:

75 Wall Balls (R+20/14, Rx 16/12)

500m Run (Sub Cal 37/30 Bike)

25 Burpee Box Jump Overs (R+24/20, Rx20/16″)

15 Ring Muscle-Ups (sub 15 Strict Pull-Ups +

15 Strict Dips)

Time Domain: 11:00-15:00

Time Cap: 20:00

D: Metcon (No Measure)

Bodybuilding - optional
9:00 EMOM

min 1: 10-12 Feet Elevated Parallette Push-Up

min 2: 16-20 Dual KB Gorilla Rows

min 3: 10-12 Glute Bridge DB Pull-Overs

E: Metcon (No Measure)

Yoga flow
2 rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon