Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

*35-50 Skips

9/7 Calorie Bike

5/5 World’s Greatest Stretch

15 Banded Good Mornings

10/10 Quadruped Thoracic Rotations

*On each round of the 3 Sets, you will alternate the Jump Rope Skill.

Set 1: 50 Single Unders

Set 2: 50 Double Unders

Set 3: Either Crossovers or Running Single Unders

B: Snatch complex (Weight)

Every 90 seconds, 6 Sets

Snatch High Pull + Hang Power Snatch + TnG Power Snatch

Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling

C: Metcon (AMRAP - Rounds)

"The Menu"

2 Minutes On : 2 minutes Off, repeat until the work is complete:

Start Each Interval with 42 DU (A: 42 singles) Buy in:

Then work your way through the below movements:

21 Power Snatches (Rx 95/65, S 75/55)

30/21 Cal row or Ski or 21/15 Cal Bike

15 Power Snatches (Rx135/95, S 115/75)

21/15 Cal row or Ski or 15/11 Cal Bike

9 Power Snatches (Rx155/105, S 125/85)

15/10 Cal Row or Ski or 9/7 Cal Bike

Goal: Complete in 3-4 Intervals

Cap: 6 Intervals

Primary Objective: Barbell Components

Secondary Objective: Complete the 21’s in less than two full intervals.

Stimulus: Anaerobic / Barbell Conditioning

RPE: 8/10