Announcements
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
4 Inchworm to Hollow (3sec Pause at Hollow)
5/5 Worlds Greatest Stretch
10 Bootstrap Squats
20 Lateral Line Hops
20 Forward and Back Line Hops
30 second Wall Sit March
Gymnastic Skills (10:00 minutes
Accumulated Time in Freestanding Handstand Hold
Level 2: Wall Facing Handstand Hold
Level 1: Box Pike Handstand Hold )
C: Metcon (AMRAP - Reps)
"The Balrog"
4 Rounds, For Reps:
3:00 AMRAP
4-5-6-7 Wall Walks
50 Double Unders (A: 100 singles)
*Max Wall Balls in the Remaining Time
Wallball: (Rx 20/14, S 16/12)
Score: Total Reps of Wall Balls
Goal: 120+ Reps
Primary Objective: Go Big Early, get those Wall Ball reps in when you have the most time to maximize your rep count
Secondary Objective: Remain unbroken on Double Unders
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
D: Recovery (No Measure)
Time permitting
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose