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)

10:00 minutes, For Quality

1:00 minute Row

10 Alternating Box Step-Ups

10 Deep Lunge Mountain Climber Lunges

:15 second Active Hang + :15 Second Passive Hang

8/8 Single Arm Ring Rows

B: Rope Climb Skill Work (skill progression)

C: Metcon (Time)

“Three By Five”

For Time:

3 Person Teams

100 Cal Row or Ski or 70cal Bike*, partitioned anyway

80 Two Person Synchro Box Jump Overs (Rx24/20, S 20/16″)

60 Two Person Synchro Alt DB Snatch (Rx50/35, S 40/25)

40 Three Person Synchro Line Facing Burpees: 20 Rope Climbs 15ft, partitioned anyway

*One Partner must be holding a handstand while one of the other partners is rowing.

Time Domain: 20:00-30:00 minutes

Time Cap: 35:00 minutes

Primary Objective: Complete the workout within the specified time frame.

Secondary Objective: Promote teamwork and synchronization in all movements.

Stimulus: Varied, combining elements of cardiovascular endurance, coordination, and strength.