Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: Machine of Choice

Minute 2: :25/25 Seconds, World's Greatest Stretch

Minute 3: 10 Barbell Behind The Neck Snatch Grip Push Presses + 10 Barbell Overhead Squats, 45/35lb (20/15kg)

Minute 4: 50/50ft (15/15m) Bottom-Up Kettlebell Overhead Carry, Moderate Load

B: Snatch (Snatch
5 minute EMOM
1 Muscle Snatch + 1 Hang Power Snatch

Straight into:

5 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch

Straight into:

5 minute EMOM
2 Squat Snatches
*Record heaviest 2 reps)

C: Metcon (Time)

"Dasher"

For Time

50 Hang Power Snatch

43/30 Cal Row or Ski or 30/22 Cal Bike

50 Overhead Squats

Load: (Rx 65/45, S 45/33)

Goal: 6:00-10:00 minutes

-Time Cap: 15:00 minutes

-Primary Objective: Completing the barbell movements 4 sets or less

-Secondary Objective: Completing the Echo Bike in 2:00 minutes or less

-Stimulus: Quad Stamina / Barbell Cycling / Sprint Chipper

-RPE: 8/10