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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3 Sets, For Quality

15 Banded Good Mornings

10 Alternating Box Step-Ups

5/5 Pistol Box Step-Downs

10/10 Single Leg Foot Elevated Glute Bridge

5/5 Single Arm Ring Rows w/Rotation

"Triple Mushroom" (Time)

For Time: With a Partner

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

7 Rope Climbs (A:21 Ring Rows)

Barbell: (Rx 225/155, S 165/125)

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

Box: (Rx24/20, S 20/16″)

Can Sub: Kettlebells for Dumbbells if necessary
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Goal: 16:00-22:00

Time Cap: 25:00

Score: Time

RPE: 8/10

Primary Objective: Manage Grip Fatigue

Secondary Objective: Maintain Sets of 6-10 Reps at a time for the Deadlifts and Step-Ups and complete the Rope Climbs in under 2 minutes.

Optional Accessories (Checkmark)

For Quality:

Part A)

5 Rounds

1:00 Dead Hang

-rest :15-

:30 Ring Hamstring Curls

-rest :15-

Part B)

5 Rounds

:30 Banded Curls

:30 Banded Tricep Extensions

If the ring hamstring curl is too difficult, perform foam roller hamstring curls .