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
:30sec Jump Rope Practice

8 Behind the Neck Strict Press

50ft OH Barbell Carry

6 Back Squats

4 Barbell Squat Jumps

50ft OH Barbell Carry

B: Push Press

Every 2:00 for 8:00

8 @ 60%

6 @ 65%

6 @ 70%

Max Rep @ 75% (Cap of 12 Reps)

^Record max reps (12) at 75%

C: Metcon (3 Rounds for reps)

Barbell conditioning/cycling
"Ham Porter"

3 Sets

4:00 AMRAP

1-2-3-4-5…

Power Cleans

Front Squats

Push Jerks

30 Double Unders Each Set

R: 2:00 b/amraps

Load: (R+155/105, Rx125/85), (R+185/125, Rx155/105), (R+205/145, Rx165/115)