Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Wall Press Thoracic Extension

6/6 Pistol Toe Drag Step-Ups

7/7 KB Windmill

10 Pause Goblet Squat (2sec)

10 Ring Rows

B1: Overhead Squat (Squat progression)

Every 90sec, 6 Sets

3 Overhead Squats, starting at 70% of 1RM and increasing

*Record heaviest 3reps

R: 5:00

B2: Back Squat

20 Reps @ 5-10# increased weight from last week or 65% of 1RM

C: Metcon (Time)

"Yeah-Yeah"

4 Rounds for Time

15 Pull-Ups (Sub Strict Banded Pull-Up)

12 Box Jump Overs (R+24/20, Rx20/16″)

9 Dual DB Clean and Jerk (R+50/35, Rx 40/25)

Time Domain: 7:00-11:00

Time Cap: 14:00