Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00 Row (:30 ez, :20 mod, :10 Fast)

5/5 Worlds Greatest Stretch

10/10 Dual DB Staggered Stance RDL

20 Alternating Bird-Dogs

:30 second Deadbugs

B: Deadlift (On a 12:00 minute Clock
Establish a New 10RM )

C: Metcon (AMRAP - Rounds and Reps)

Conditioning

"Power Outage"

18:00 minute AMRAP

1 Power Clean (Rx 205/145, S 155/115)

3 Bar Facing Burpees

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

-Goal: 15+ Rounds

-Primary Objective: Accumulating the most rounds and reps

-Secondary Objective: Power Clean efficiency and quick transitions

-Stimulus: CP Battery / Muscular Stamina