Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

6:00 minutes, For Quality

8 PVC Pipe Passovers

8/8 PVC Around the Worlds

8 PVC Pipe Snatch Balance

8 Hollow Rocks

8 Arch Rocks

8 Alternating V-Ups

Into

“Barbell Primer”

3 Sets, Starting @ 45/35lb, 20/15kg

High Hang Snatch Pull + High Hang Power Snatch

Hang Snatch Pull + Hang Power Snatch

Hang Squat Snatch + Overhead Squat

Snatch + Hang Snatch + 2 Overhead Squats

B: Weight lifting (Weight)

Snatch Complex

Every 2:00 minutes, 6 sets, complete the following:

1 Sq Snatch + 1 Hang Sq Snatch + 2 Overhead Squats

Start @ 70% of 1RM hang Sq Snatch and increase to a "Heavy" for the Day

C: Metcon (6 Rounds for time)

"Cycle Bar"

Every 2:15 minutes, 6 Sets

6 Power Snatch

8 Toe to Bar

10 Thrusters

Load: (Rx 95/65, S 75/55)

Primary Objective: Compete each set in under 1:45 minutes

Secondary Objective: Descend pace across all sets, looking to keep set 1 to set 6 within 10 seconds of each other.

Stimulus: Barbell Cycling / Anaerobic

RPE: 8/10