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

400m Run

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2 Sets

20/20 Single Arm Plank Hold

10 Alternating Single Arm Kettlebell Swings

30 second Bike

20 Lateral Line Hops + 20 Forward / Back Line Hops

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Specific Prep

Build Loads on Single Arm Overhead Carry, touch on points of performance (Biceps by ears/ full extension overhead /neutral spine)

Get athletes set-up for ideal height on the Bike

Build Loads on Kettlebell Swing and Build height from Russian to American Swing. Focus on Short vs. Long Swing

30-60 second Practice Double Unders

"Koopa" (4 Rounds for time)

Every 8:00 x 4 Sets

400m Run

50/50ft Single Arm Overhead Carry

400m Run

20 American Kettlebell Swings

60 Double Unders (A: 120 singles)

Kettlebell Load: (Rx53/35, S 44/26)
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Goal Time Domain: 6:00-7:00 / set

Time Cap: 7:15/set

Primary Objective : Aim to complete each round in approximately 6:00-7:00, leaving 1:00-2:00 of rest before the next set starts.

Secondary Objective : Consistently repeat similar times each set.

Stimulus: Muscular Endurance / Aerobic Capacity

RPE: 7-8/10

Optional Accessories (Checkmark)

For Quality:

10 Rounds:

:30 Superman Hold

:30 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.