Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3:00 Cardio Choice
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3/3 Side Lying Hip Cars
3/3 Wall Shoulder Cars
5/5 Hip 90/90 Stretch
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Snatch Barbell Prep
5-8 Revolutions of Complex
Dip and Shrug
Dip, Shrug, High Pull
High Hang Muscle Snatch
Snatch Grip Push Press
Overhead Squat
Snatch Balance
B: Hang Snatch
Hang Squat Snatch + Low Hang Squat Snatch
Every 90sec for 12:00 (8 Sets)
1+1 @ 65% x 2 Sets
1+1 @ 70% x 3 Sets
1+1 @ 75%+ x 3 Sets
*Record heaviest 1+1
C: Metcon (AMRAP - Rounds and Reps)
"Smalls"
7:00 AMRAP
2-4-6-8-10-12...
Alt DB Snatch (R+70/50, Rx 60/40)
10 Wall Balls (R+20/14, Rx 16/12)
Published by: Breanne Feudale in Uncategorized