Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

10 Deep Lunge Mountain Climbers

10/10 Single Leg Glute Bridges

20 Plank Shoulder Taps

into..

Workout Primer

3 Rounds, For Quality:

R1: 200m @ easy jog + 5 Burpees

R2: 200m @ faster pace + 5 Burpees

R3: 200m @ race pace + 5 Burpees

B: Metcon (3 Rounds for time)

“Can’t Triple Stamp a Double Stamp”

Every 12:00 minutes, 3 Sets

10 Burpees

200m Run (A:14/11 cal Bike)

15 Burpees

400m Run (A:27/22 cal Bike)

20 Burpees

600m Run (A:41/33 cal Bike)

Time Domain: 8:00-10:30/set

Time Cap: 11:00/set

Primary Objective: Record each round in sub 10:00, holding paces even across to within +/- 10sec each set

Secondary Objective: Work on burpee cadence and technique, falling to the ground quickly and having chest lead the way rather than belly to help with body position and fatigue in the lower back.

C: Midline (No Measure)

Core

3 Sets, For Quality

20 V-Ups

20 Russian Twists (over and back = 1)

20 Hollow Rocks

1:00 Forearm Plank Hold

R: 2:00 b/s