Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6:00 minutes, For Quality
8 PVC Pipe Passovers
8/8 PVC Around the Worlds
8 PVC Pipe Snatch Balance
8 Hollow Rocks
8 Arch Rocks
8 Alternating V-Ups
Into
“Barbell Primer”
3 Sets, Starting @ 45/35lb, 20/15kg
High Hang Snatch Pull + High Hang Power Snatch
Hang Snatch Pull + Hang Power Snatch
Hang Squat Snatch + Overhead Squat
Snatch + Hang Snatch + 2 Overhead Squats
B: Weight lifting (Weight)
Snatch Complex
Every 2:00 minutes, 6 sets, complete the following:
1 Sq Snatch + 1 Hang Sq Snatch + 2 Overhead Squats
Start @ 70% of 1RM hang Sq Snatch and increase to a "Heavy" for the Day
C: Metcon (6 Rounds for time)
"Cycle Bar"
Every 2:15 minutes, 6 Sets
6 Power Snatch
8 Toe to Bar
10 Thrusters
Load: (Rx 95/65, S 75/55)
Primary Objective: Compete each set in under 1:45 minutes
Secondary Objective: Descend pace across all sets, looking to keep set 1 to set 6 within 10 seconds of each other.
Stimulus: Barbell Cycling / Anaerobic
RPE: 8/10