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

2:00 Cardio Choice

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:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

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2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Russian Kettlebell Swings

10 Goblet Squats

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%)

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on

"Blooper" (AMRAP - Rounds and Reps)

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders (A: 240 singles)

*After (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: 2x(Rx50/35, S 40/25)

*You may hold the dumbbells on the shoulders however you see fit today.
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Goal: 2.5-4 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Consistency is King

Secondary Objective: Aggressive Approach to Wall Walks