Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

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

HGX Holiday Party Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

2:00 Cardio Choice

---

3 Sets

:30 second Jump Rope Practice

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

10 Barbell Strict Press

Deadlift (Take 15:00 to Establish
3RM Deadlift
)

Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

"Happy" (Time)

4 Rounds for Time

72 Double Unders (A: 144 singles)

18 Deadlifts

12 Shoulder to Overhead

Load: (Rx135/95, S 115/75)
--

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling

RPE: 8/10

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.