Announcements
Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3:00 minute Machine of Choice (Easy pace)
into:
3 Sets, For Quality:
7 Inchworm Push-Ups
7/7 Single Leg Glute Bridges
7 Dual Dumbbell Sumo Deadlifts, Moderate / Heavy
7 Dual Dumbbell Strict Press, Light / Moderate
B: Deadlift (Strength Superset-Ish
3 Sets,
Every 30 seconds, 3 Rounds
1 Deadlift @ 85%
into...
*See Shoulder press for part B*)
BB: Shoulder Press (Every 30 seconds, 3 Rounds
1 Strict Press @ 85%
Rest 90 seconds between sets )
C: Metcon (AMRAP - Rounds and Reps)
"Waiting..."
10:00 AMRAP
25 American Kettlebell Swings (Rx53/35, S 44/26)
25 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)
25 American Kettlebell Swings
25 Ring Dips (A: Banded Ring Dips)
25 American Kettlebell Swings
25 Push-Ups
Goal: Get to the 2nd round of Strict Handstand Push-Ups
Primary Objective: Complete 1+ Rounds
Secondary Objective: Unbroken American Kettlebell Swings
Stimulus: Muscular Endurance / Interference / Shoulder Pump
RPE: 8/10
Published by: Breanne Feudale in Uncategorized