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 Sets, For Quality

20 second Lateral line hops

30 second Alternating Bear Position to Thoracic Bridge

40 second Forearm Plank Hold

20/20 Second Single Leg Glute Bridge Hold

Into..

3 Sets

10 Alternating Barbell Reverse Lunges

5 Jumping Back Squats

Rest 1:00 minute between sets

B: Back Squat (Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+

Percentage is based on your 1-rep max Back Squat )

C: Metcon (AMRAP - Rounds and Reps)

"Reacher"

7:00 minute AMRAP

5-10-15-20...

Wall Balls (Rx 20/14, S 16/12), 10/9ft

Push-Ups

Primary Objective: Complete the round of 20 + 20

Secondary Objective: Stay unbroken on Wall Balls through the round of 20 reps. If you make it to the round of 25, this may be the time to break strategically.

Stimulus: Upper Body Press Interference and Wall Ball volume