Announcements
GYM CLOSED 12/24 & 12/25
GYM CLOSED 12/31 & 1/1
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
200m Run
:30/:30 Banded Front Rack Stretch
20 Bear Plank Shoulder Taps
8 Tall Muscle Cleans
10 Bradford Press w/lockout
B: Front Squat (Take 15:00 minutes to Establish
3RM Front Squat )
C: Metcon (Time)
"Freddy Krueger"
For Time:
800m Run (A: 54/44 Cal Bike)
40 Alt DB Snatch (Rx50/35, S 40/25)
20 Thrusters (Rx 95/65, S 75/55)
-Goal Time Domain: 7:00-11:00
-Time Cap: 12:00 minutes
-Primary Objective: Complete the workout in under 10:00 minutes
-Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB Snatch or the Thrusters
-Stimulus: Glycolytic / Sprint Chipper