Announcements
Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am
1st Sat of the month bring a friend in to try a class
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
*35-50 Skips
9/7 Calorie Bike
5/5 World’s Greatest Stretch
15 Banded Good Mornings
10/10 Quadruped Thoracic Rotations
*On each round of the 3 Sets, you will alternate the Jump Rope Skill.
Set 1: 50 Single Unders
Set 2: 50 Double Unders
Set 3: Either Crossovers or Running Single Unders
B: Snatch complex (Weight)
Every 90 seconds, 6 Sets
Snatch High Pull + Hang Power Snatch + TnG Power Snatch
Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling
C: Metcon (AMRAP - Rounds)
"The Menu"
2 Minutes On : 2 minutes Off, repeat until the work is complete:
Start Each Interval with 42 DU (A: 42 singles) Buy in:
Then work your way through the below movements:
21 Power Snatches (Rx 95/65, S 75/55)
30/21 Cal row or Ski or 21/15 Cal Bike
15 Power Snatches (Rx135/95, S 115/75)
21/15 Cal row or Ski or 15/11 Cal Bike
9 Power Snatches (Rx155/105, S 125/85)
15/10 Cal Row or Ski or 9/7 Cal Bike
Goal: Complete in 3-4 Intervals
Cap: 6 Intervals
Primary Objective: Barbell Components
Secondary Objective: Complete the 21’s in less than two full intervals.
Stimulus: Anaerobic / Barbell Conditioning
RPE: 8/10
Published by: Breanne Feudale in Uncategorized