Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

3 Sets, For Quality

200m Run

:30 second Jump Rope

:20 second Tuck L-Hang

10/10 Single Leg Glute Bridge

20 Wall Lean Banded Psoas March

"Mean Street" (AMRAP - Rounds and Reps)

25:00 AMRAP

200m Run

10 Strict Knees to Elbow

100ft (30m) Dual Kettlebell Front Rack Carry

2 Wall Walks

20 second Nose to Wall Handstand Hold

40 Double Unders

Kettlebells: (Rx53/35, S 44/26)
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Goal: 4+ Rounds

Stimulus: Midline / Stability

RPE: 5/10

Primary Objective: Complete 4+ rounds while maintaining a low RPE

Secondary Objective: Complete each set of Wall Walks to Nose to Wall Handstand Hold unbroken

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch