Announcements

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

12/9 Calorie Machine of Choice

10 Prone Swimmers

5/5 Single Kettlebell Front Rack Curtsy Lunges , Moderate Load

2 Wall Walks

:20 Second Wall Facing Handstand Hold

B: Thruster (Every 2:00 minutes, 6 Sets
3 Thrusters, starting at 60% of 1RM
*Record heaviest 3rep)

C: Metcon (AMRAP - Rounds and Reps)

"Hopscotch"

8:00 minute AMRAP

2-4-6-8-10 ..

Wall Facing Handstand Push-Ups (A: Pike Push-Ups)

Box Jumps (Rx30/24, S 24/20″)

Goal: Get into the round of 10+10

Primary Objective: Positions in the Wall Facing Handstand Push-Up

Secondary Objective: Completing the round of 10+10 Reps. This will get us through 30 reps of each movement

RPE: 7/10

Stimulus: Vertical Push / Hip Extension