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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Progressive Specific Warm-Up

400m Group Run

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1-2 Sets

10 Barbell Upright Rows

10 Barbell Strict Press

10 Alternating Box Step-Ups

5 Step-Down Box Jumps

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1-2 Sets

8 Tall Muscle Cleans

8 Barbell Push Press

6 No Jump Burpees

6 Box Jump Overs

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Go over Split Jerk and Burpee box jump techniques

Then Build to working loads then hit…

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200m Run

6 Push Jerks

4 Burpee Box Jump Overs

"Ghost" (Time)

5 Rounds for Time, with a Partner

400m Run

30 Shoulder to Overhead

20 Burpee Box Jump Overs

Barbell: (Rx135/95, S 115/75)

Box Height: (Rx24/20, S 20/16″)

Run together, split the rest of the work
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Time Domain: 22:00-30:00

Time Cap: 30:00

Stimulus: Partner Workout / Capacity and Leg Stamina

RPE: 8/10

Primary Objective: Complete each round in under 6:00

Secondary Objective: Maintain consistent sets between partners round to round on this workout.