November 23, 2022 - No Comments!

11/23/2022

Announcements

THANKSGIVING DAY THUR 24TH ALL CLASSES CANCELED AND OPEN GYM 9-10:30AM, HARD STOP AT 10:30AM

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
:30sec Jump Rope

6 Compression Sit-Ups

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

B: Shoulder Press (Strict)

8 Reps @ 60%

8 Reps @ 65%

7 Reps @ 70%

7 Reps @ 75%

6 Reps @ 80%

R: as needed b/s

*Record 6reps

C: Metcon (AMRAP - Rounds and Reps)

"Good and Plenty"

15:00 AMRAP

3 Wall Walks (A Box wall walks)

5 Wall Facing Handstand Push-Ups

12 Box Jump Overs (Rx24/20, S 20/16″)

15 Rx GHD Sit-Ups, or 15 Wt Sit-Ups (S: 35/25, A: 15/10)

45 Double Unders (A: 90 Singles)

Goal: 4+

S=Scaled

A=Adjusted

Published by: Breanne Feudale in Uncategorized

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