Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

For Quality

3 Sets

20 seconds on / 10 second transition

- Jump Rope

- Bootstrap Squats

- Scapular Pull-Ups

- Ring Rows

- Cossack Squats

Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+

% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building
)

"Fruitbat" (Time)

For Time

10 Rounds

3 Bar Muscle Ups (A: 7 C2B Pull ups)

5 Front Squats

35 Double Unders (A: 70 singles)

Barbell: (Rx155/105, S 125/85)
Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity