Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

1:00 Machine Choice (easy)

10 Bootstrap Squats

10 Ring Rows

:10 second Active Hang

B: Gymnastic Skills (Kipping progression)

C: Metcon (Time)

"On The Way Down"

3 Sets, For Time:

9 Chest to Bar Pull-Ups (A: Banded Strict Pull-Ups)

15 Wall Balls (Rx 20/14, S 16/12) 10ft target

21/17 Cal Row or Ski or 15/13 Cal Bike

Rest 1:30 minutes

21/17 Cal Row or Ski or 15/13 Cal Bike

15 Wall Balls (Rx 20/14, S 16/12) 10ft target

9 Chest to Bar Pull-Ups

Rest 1:30 minutes & repeat for 3 total sets

Score: Total Working Time (Not including rest)

Goal: 2:00-3:00 / Station , 19:00-25:00 Total Time

Time Cap: 28:00

Primary Objective: Consistency

Secondary Objective: Chest to Bar Pull-Ups

RPE: 8/10

Stimulus: Upper & Lower Body Stamina

D: Accessories (Time permitting
3 Sets, For Quality
10/10 Single Arm DB Bent Row
10/10 Single Arm DB Preacher Curl
10 Behind the Back Barbell Reverse Wrist Curl )