Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM

Minute 1: 45 seconds machine choice

Minute 2: 8/8 Single Arm Kettlebell Bottom Up Presses

Minute 3: 8 Beat Swings + 15-20 second Tuck L-Hang

minute 4: 20-30 second Nose to Wall Handstand Hold

B: Shoulder Press (Strict Press Complex
Every 2:30 minutes, 5 Sets:
1 Pause Strict Press (Pause at eye level)
2 Strict Presses
*Record heaviest complex)

C: Gymnastic Skills (Bar Muscle-Up Skill Progression
Handstand Push-Ups Progression )

D: Metcon (AMRAP - Rounds and Reps)

"Tottenham Hotspur"

9:00 AMRAP

3 Bar Muscle-Ups (A: 5 Chest to Bar Pull-Ups)

5 Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

7 Stick Over-Unders (Rx24/20, S 20/16″)

Goal: 6+ Rounds

Primary Objective: Unbroken Movements

Secondary Objective: Best total score of rounds and reps

RPE: 7/10

E: Mobility (No Measure)

Shoulder.

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretc h

:30/:30 Thread the Needle Stretc h