Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Warm-Up

12:00 EMOM

minute 1: Cardio Choice

minute 2: 8 Bradford Press with Lockout + 8 Barbell Behind the Neck Elbow Punch Throughs

minute 3: 8 Barbell Back Squats + 8 Front Rack Lunges

minute 4: 8-10 Supine Leg Raises

Strength Superset (5 Rounds for weight)

Every 3:00 x 5 Sets

12 Barbell Front Rack Box Step Ups

6 Push Press @ 75%

Box:(Rx24/20, S 20/16″)
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% is Based on 1RM Push Press

Perform step ups at an RPE 8 loading, leaving 2-3 reps in the tank on each set.

Push Press from the rack, Barbell Front Rack Step-Up from the floor and out on the main floor. Athletes will pair up, share bars and have two barbells per pair with a barbell out on the floor and one on the rack.

Stimulus: Upper + Lower Superset Strength

RPE: 8/10

Primary Objective: Maintaining Upright posture with the focus on stability through the hips for the Front Rack Step-Up.

Secondary Objective: Total Loading across

We are looking to have a workout that is solely dedicated to the strength component and accessory component today to emphasize the effort here and develop better overall capacity on these two movements.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose