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

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Warm-Up

2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second cals

10 Alternating V-Ups + 10 second Hollow Hold

"Mount Mumandad" (AMRAP - Rounds)

40:00 EMOM

min 1: 14/11 Cal Row or Ski

min 2: 3 Wall Walks

min 3: 16 Alternating Hang DB Snatch

min 4: 11/8 Cal Bike

min 5: 16 GHD Sit-Ups

Dumbbell: (Rx50/35, S 40/25)
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Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

Optional Accessories (Checkmark)

For Quality:

4 Sets

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Forearm Plank, Add Load if Able

-rest 1:00 b/t sets-

Ideally set the ring 2-3 inches off the ground.