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)

3 Sets, For Quality

1:00 minute Cardio Choice

10 Alternating Cossack Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

:20/:20 second Single Leg Glute Bridge Hold

Metcon (6 Rounds for calories)

"Front For Show, Back for Go"

6 Sets

3:00 minute AMRAP

*Strict Pull-Ups

50ft (15m) Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)

-Max Calorie Machine (Alt Machines if possible)

Rest 1:30 between sets

Strict Pull-Ups

Round 1: 18/12

Round 2: 15/10

Round 3: 12/8

Round 4: 9/6

Round 5: 6/4

Round 6: 3/2

Adjusted Option:

Strict Pull-Ups

Round 1: 15/11

Round 2: 13/10

Round 3: 11/8

Round 4: 9/6

Round 5: 7/5

Round 6: 5/3

Machine Scales: Choose any today

Primary Objective: Complete all work and get to the Machine before the time expires on each and every round.

Secondary Objective: As expected, the machine cals should increase on every round in proportion with the decrease in prescribed strict pull-ups.

Stimulus: Strict Pulling Strength / Unilateral Leg Strength / Aerobic Capacity

Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child's Pose