Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

1:00 Puppy Dog Pose

15 Prone Swimmers

2 x 5/5 Kettlebell Windmill

Then..

9:00 minutes, For Quality

12 Alternating Cossack Squats

9 Russian Kettlebell Swings, Moderate

6/6 Single Arm Ring Rows

3/3 Pistol Box Step-Downs

"An Old Wooden Ship" (2 Rounds for time)

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Forward Overhead Lunges

16 American Kettlebell Swings

6 Bar Muscle Ups (A: 6 Burpee Chest to Bar)

Kettlebell: (Rx53/35, S 44/26)
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Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Optional Accessories (Checkmark)

For Quality:

3 Sets

10 Push-Ups @ 30x1 Tempo

10 Ring Rows @ 30x1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 - Negative

0 - Hold at Bottom

X - Explosive Pull/Push

1 - Pause at Top