Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

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2 Sets, For Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch

:15 second Ring Support Hold

:15 second Bottom of Dip Hold

6/6 Single Arm Ring Rows

Hang Snatch (Every 2:00 x 6 Sets
3 Hang Squat Snatch)

Starting @ 65% and building to a 3RM for the Day. The focus should be to stay patient and keep your chest over the bar.

Note: Scale to 3RM Hang Power Snatch for newer athletes

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
(Rx135/95, S 115/75)

Goal: 4:00-7:00 minutes

Time Cap: 10:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

[Amanda: Levels] (Time)

Level 2:

For Time

12-9-7

Pull-Ups

Ring Dips

Squat Snatch

Load: 95/65lb

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Level 1:

For Time

15-12-9

Ring Rows

Push-Ups

Hang Power Snatch

Load: 45/35lb