Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

1:00 Row Easy

5x ( Pause Goblet Squat + 1 and 1/4 Goblet Squat )

5/5 SA SL Cross-Body RDL 21x1 Tempo

5/5 SA KB Thruster

10 Bar Kip Swings

10 Deep Lunge Mountain Climber s

B: Back Squat (15 Minute running clock)

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

R: 2:00-3:00 b/s

*Record 3rep at 85%

C: Metcon (5 Rounds for calories)

"About Time"

5 Sets, For Max Reps

2:00 AMRAP

15 Pull-Ups

15 Wall Balls (Rx 20/14, S 16/12)

Max Cal

R: 1:00 b/s

* Push the pace on the cals each set, Goal is to stay consistent throughout. Recommend to stay between 85-88% capacity. Avoid redline.

*Goal: 10-20 Calories