Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Medball Cleans

3-5 + 1 Pogo Jump to Vertical Jump

10 Scapular Pull-Ups

B: Back Squat (Every 6:00 minutes for 18:00 minutes, Complete the following wave
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
*Record set 3 single rep at 85%
Percentages are all based on your 1-rep max Back Squat. )

C: Metcon (Time)

"Il Duce"

3 Rounds for Time

12 Burpee Pull-Ups

24 Wall Balls (Rx 20/14, S 16/12)

48 Double Unders (A:96 singles)

Time Domain: 8:00-11:00 minutes

Time Cap: 15 minutes

Primary Objective: Complete each movement in under 1:00 minute

Secondary Objective: Aim to complete each movement unbroken

Stimulus: Muscular Stamina / Shoulder + Quad Density