Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Warm-Up

2:00 minutes on the Rower, increasing intensity

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Barbell Warm-Up

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Overhead Squat

- Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2

- Snatch Lift Off to Knee

- Slow Snatch Pull

- Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Squat Snatch (Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)

"Grannies" (4 Rounds for reps)

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Calories

minute 4: Rest

Barbell: (Rx 95/65, S 75/55)
Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose