Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
All classes canceled on 11/20 due to the new rig being installed
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
200m Run
6 Compression Sit-Ups
:30sec Handstand Hold (Wall Supported)
6/6 Single Arm KB Clean
10/10 Paloff Press
B: Handstand Walk
Skills and progression drills
C: Metcon (3 Rounds for time)
"Now You See Me, Now You Don't"
Every 10:00 for 30:00
400m Run (sub 27/22 Cal Bike)
50m Dual DB Farmers Carry (R+50/35, Rx 40/25) (25m down, 25m back)
100ft Handstand Walk (SUB 5-10 wall walks)
25m Dual DB Front Rack + OH Carry (12.5m down, 12.5m back, switch arms)
200m Run (sub14/11 cal bike)
*R+ = Handstand walk
D: Metcon (No Measure)
Core finisher
"7 Minute Abs"
7:00 AMRAP
:10 Seated Pike-Up Hold
:20/:20 Side Plank
:30sec Hollow Hold
:40sec Forearm Plank
Published by: Breanne Feudale in Uncategorized