Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

B: Overhead Squat (Every 2:00 minutes, 6 Sets
1 Rep, starting @ 75% of 1RM
*Build to a new 1RM)

C: Metcon (AMRAP - Rounds and Reps)

"Jason"

12:00 AMRAP

4* Overhead Squats (Rx 115/75, S 95/65)

6 Box Jump Overs (Rx24/20, S 20/16″)

8 American KBS (Rx53/35, S 44/26)

*Increase Overhead Squats by 2 reps each set

-Goal: Get through the round of 14 Overhead Squats and into the round of 16.

-Primary Objective: Keep each set of Overhead Squats unbroken

-Secondary Objective: Keep transitions between movements under 6 seconds

-Stimulus: Hip Extension Bias / Quad Stamina