Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

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)

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

20 second Prayer Stretch

5/5 Toe Drag Step-Up

into...

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

B: Snatch (Take 15:00 minutes to Find a 1RM Snatch )

C: Metcon (AMRAP - Reps)

"Routine Maintenance"

4 Sets, For Max Reps

2:00 minute AMRAP, 1:00 minute Rest

12 Alt DB Hang Snatch

12 Single DB Step-Overs (Rx24/20, S 20/16″)

-Max Calorie in the Remaining Time

Load: (Rx50/35, S 40/25)

Score = Total Reps (Calories + Dumbbell Reps)

Primary Objective: Complete the Dumbbell Reps in 90 seconds or less

Secondary Objective: Complete 8/6+ Calories per interval

Stimulus: Glycolytic / High Intensity Intervals