Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility:

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the Worlds

:30 second PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

Into 2 Rounds

:30 second Jump Rope Practice

15 Air Squats

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Overhead Squats

B: Overhead Squat (Every 2:00 minutes, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 2 Reps @ 85%
Set 6: 2 Reps @ 85%+
*Record set 6*
% Based on Overhead Squat )

C: Metcon (AMRAP - Rounds and Reps)

"Window to the Wall"

14:00 minute AMRAP

75 Double Unders (A: 150 singles)

25 Wall Balls (Rx 20/14, S 16/12)

5* Power Snatch (Rx135/95, S 115/75)

Increase Power Snatch by 5 Reps on Each Set

Primary Objective: Get into the round of 20 Power Snatches

Secondary Objective: Complete each set of Double Unders and Wall Balls in a combined time of under 2:00 minutes

Stimulus: Muscular Stamina / Barbell Conditioning RPE: 8/10