Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets
15 Banded Goodmornings
10 Deep Lunge Mountain Climbers
10 PVC Passthroughs
10 PVC Around the Worlds
10 PVC Pipe Standing Thoracic Rotations
B: Hang Power Snatch
10:00 EMOM
5 Hang Power Snatch @ 65-70% of 1RM
*Record heaviest set
C: Metcon (Time)
"Rolo"
For Time
21-15-9
Deadlifts (Rx 275/185, S 225/155)
Bar Facing Burpees
Time Domain: 7:00-11:00
Time Cap: 12:00
D: Metcon (AMRAP - Rounds and Reps)
Core finisher
8:00 AMRAP
:20 Planche Plank
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB Front Rack Wall Sit
Published by: Breanne Feudale in Uncategorized