Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds, For Quality

1:00 Bike

2 Wall Walks + 10-15 second Wall Facing Handstand Hold

:10 second Dead-Hang + :10 second Active Hang + 10 Kip Swings

into..

Team KB Race War m-Up

Each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (Time)

“Blitzen”

2 Person Team Workout

5:00 minute AMRAP

20 Strict Handstand Push-Ups

10/10 Synchro Hang DB Snatch (Rx50/35, S 40/25)

20 Pull-Ups

-Max Cals in the Remaining Time

Rest 2:00 minute between Rounds

Continue until 130/100 cals Row or Ski or 100/70 Cals Bike Completed

Score = Time to Completion or Calories at Time Cap

During the Handstand Push-Ups, one athlete will be holding a Handstand Hold against the wall. During the Pull-Ups one athlete will be holding a dead-hang position

Goal: Complete in 3-4 Sets

-Time Cap: 7 Sets

-Primary Objective: Complete the prescribed work by 4:00 minutes to allow a minimum of 1:00 minute of work on the bike in the remaining time.

-Secondary Objective: Achieve 20/14+ Calories on the Bike in the remaining time.

-Stimulus: Upper Body Push + Pull / Muscular Endurance