Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

10 Banded Pull Aparts

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Clean

3 Kneeling Squat Jumps

3/3 Single Leg Box Jump to Stick

8 Ring Rows or 6 Strict Chin-Ups

B: Power Snatch (10:00 minute EMOM
1 Power Snatch, Start @ 70% of 1RM )

BB: Power Clean (10:00 minute EMOM
1 Power Clean, Start @ 70% of 1RM )

C: Metcon (Time)

10 Rounds, For Time:

7 Chest To Bar Pull-Ups

Score: Time

Cap: 10:00 minutes

For this test today, you MUST rest after each round of 7 C2B Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be unbroken

Re-test from Jan 10th

Primary Objective: Improve your score from Week 1 of the cycle.

Secondary Objective: Finish the 10 sets unbroken in under 8:00 minutes

Stimulus: Gymnastics Skill / Stamina

D: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d