Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

1:00 Row

1:00 Ski

1:00 Bike

into..

"Burpee Simon Says"

Position 1: Chest to Deck

Position 2: Top of the Plank

Position 3: Feet to Hands

Position 4: Top of Squat

Position 5: Jump to Sky

The coach will call out a number and the athletes must go to that position. So if the coach calls 1, athletes will hit the deck, 2 then athletes will move to the top of a push-ups, then 5, they will just feet to hands and jump to the sky. If the coach says 2 again, athletes will jump right back to the top of a plank position. This will go on for as long as the coach dictates. If an athlete messes up a sequence they have to do 3 burpees before coming back into the game.

B: Metcon (Time)

"12 Days of Fitness"

1: Burpee Bar Muscle-Ups

2: Strict Pull-Ups

3: Burpee

4: Push-Ups

5: Push Press

6: Front Alt Rack Reverse Lunges Steps

7: Hang Power Cleans

8: Deadlifts

9: Box Jumps (Rx24/20, S 20/16″)

10: Wall Balls (Rx 20/14, S 16/12) 10/9ft

11: Power Snatch

12: Wall Walks

Load: (Rx 115/75, S 95/65)

Time Domain: 25:00-35:00 minutes

-Time Cap: 40:00 minutes

-Primary Objective: Have fun, enjoy some fitness with the community and achieve your best time possible

-Secondary Objective: Minimize transitions and work into a flow with these movements as we have included a barbell complex and a gymnastics complex to help this workout flow and stay moving quickly.

Stimulus: Muscular Stamina / Endurance / Barbell Cycling