Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 minute Ski or Row

10 Rower Ab Rollouts

15/15 seconds Contralateral Single Arm Single Leg Plank Hold

10 Alternating Single Arm Russian Kettlebell Swing

5/5 Single Arm Overhead Split Squat

B: Turkish Get Up (Spend 10:00 minutes building to a Heavy Turkish Get-Up )

C: Metcon (No Measure)

"The Turk"

24:00 minute EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 V-Ups

minute 3: 7/7 Single Arm DB Hang Snatch

minute 4: 15/12 cal row or ski or 14/11 Cal Bike

Load: (Rx50/35, S 40/25)

Primary Objective: Complete each movement within the minute

Secondary Objective: Increase the pace on the Ski Erg each round until the final round when you are meant to add in a nice little sprint finish to this piece

Stimulus: Contralateral Strength / Muscular Stamina / Midline