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)

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Lunge Mountain Climbers

10 Kettlebell Taters

:30 second KB Dead-Bug

10 Alternating Bird-Dog w/ Pause at Extension

B: Deadlift (Every 3:00 minutes, 5 Sets
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
1 x 2 @ 90%

Percentage is based on your 1-rep max Deadlift
Rest as needed between sets )

C: Metcon (Time)

"Elizabeth"

For Time:

21-15-9

Squat Cleans

Ring Dips

Load: (Rx135/95, S 115/75)

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete the workout in sub 10:00 minutes

Secondary Objective: Keep the Squat Clean reps to under 5 seconds per rep. This would mean that we are completing the round of 21 reps in under 1:45. This will keep us progressing and in the time domain we are looking for.

RPE: 9/10 *Benchmark Test

Stimulus: Anaerobic / Muscular Stamina

D: Recovery (No Measure)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold